The size of your meals alone is how
you can eat most of your favorite foods and still control your weight. When it
comes to portions, size does matter! The amount of food people eat are more of
a problem than what they eat. For instance, a restaurant sized portion of pasta
is usually 4 times the recommended serving amount. Because it is labeled low-fat
or heart-smart, you would tend to eat the entire portion, however, these extra servings could add an extra 600 calories to
this meal alone. Learning portion control and serving sizes is a definite plus
in controlling your calorie intake. Carefully read serving sizes on food labels
as many packages can be misleading.
Know your portions by using these
1 cup = size of fist
½ cup - cupped hand
1 tsp. = size of thumb tip
2 Tbsp. = size of golf ball
1 oz. cheese = size of six dice
3 oz. servicing of meat = size of
deck of cards
Also, use the convenient 1, 2 and
3 cup size Ziploc or other brand disposable bowls to make measuring your foods easy and foolproof.
Portion Control Made Easy
- The Divided Plate Plan
This is an extremely easy concept
that works for everyone who doesn’t want to or have the time to measure their foods.
You can easily control your portion sizes by following these three easy steps:
Divide your plate into 4 quarter
Fill 2 sections with vegetables and fruit (half the plate)
Fill 1 with a protein food such as meat, beans or low-fat dairy
Fill the last with carbohydrates such as whole grain rice, bread or low-fat potato dishes
Do not pile the food high, keeping
portion control in mind. Eat slowly--If you are still hungry after one plate,
fill your plate again with vegetables only. Whether fresh, canned or cooked
you will fill up on vegetables before the calorie content becomes a concern. Just
be sure not to use fattening or high sodium sauces in the cooking process.
This plan alone will help you to
control portions, control your calorie intake and help you achieve your weight loss goals.
It is especially helpful when dining out and eating at buffet-style restaurants.
If you can’t help but go up a second time at buffets, and just can’t do all veggies, eat some lean protein,
like skinless turkey or chicken, but leave out the starches such as potatoes and pasta.
Don’t go for a third keeping overall portion control in mind!
Up Your Calcium Intake
Like most people, you watch your
dairy intake because of it’s bad reputation of being high-calorie and high-fat.
However, it has been discovered that when calcium levels are low, your body promotes fat production and energy storage
and suppresses your fat-burning system. In recent studies, subjects obtaining
their calcium from dairy products have had significantly greater weight control, less fat around the middle and more lean
body mass. Unfortunately, calcium supplements don’t compare to eating actual
dairy products. And leafy greens, although they do contain calcium, are not absorbed
as quickly and sometimes nutrients get lost in the process.
To add more dairy calcium to your
diet, look for low-fat yogurt that is also low in sugar. Eat at least one serving
per day. Add fresh berries and lemon juice to plain unsweetened yogurt for the
ultimate disease-fighting benefits, also great for your digestive system. Have
a glass of non-fat milk 2-3 times per day. The recommended calcium (from dairy)
intake is about 3 servings, or 900 mg per day. of the recommended 1,200 mg. In
most cases, other foods you consume will contain the remaining amount of calcium needed, but dairy calcium in a must in any
well-rounded weight control plan.
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