Friday, February 27, 2015

Week 3 - Nutrition: Portion Sizes and Control

Portion Sizes - confusing at times, isn't it? Some labels as you roll down the grocery store isle read that something like a container of cottage cheese has four serving sizes or that a box of bran flakes has up to 8 to 10 servings per box. Rarely do we ever have that spare time to go out of our way to measure all the ounces or cups to get the right serving size and count our calories up right? 

The question that's probably grinding your gears...

Can serving size actually make me lose weight faster?


There are fast easy tips you can go ahead and do as you prepare your meals each and every day that can help you get close with portion control and serving size. You eliminate extra calories and maintain your specific calorie average each week. 

Make this change in preparing your meals and you will only accelerate your weight loss.

"Use your hand and other everyday objects to measure portion sizes:
  • One serving of meat or poultry -- the palm of your hand or a deck of cards
  • One 3-ounce serving of fish -- a checkbook
  • One-half cup of ice cream -- a tennis ball
  • One serving of cheese -- six dice
  • One-half cup of cooked rice, pasta, or snacks such as chips or pretzels -- a rounded handful, or a tennis ball
  • One serving of a pancake or waffle -- a compact disc
  • Two tablespoons of peanut butter -- a ping-pong ball"
"To control your portion sizes when you’re eating at home, try the following tips:
  • Don’t eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls. You can also buy single-serving portions of your favorite snack foods.
  • Serve food on smaller plates. Eat from a salad plate instead of a dinner plate. Keep serving dishes on the kitchen counter so you’ll have to get up for seconds. Putting your food out of easy reach will make it harder for you to overeat.
  • Substitute lower-fat varieties of food. Instead of whole-fat cream cheese, sour cream, and milk, buy low-fat or skim instead. Use half the amount you would normally use of these products to save even more calories.
  • Don’t eat mindlessly. When you snack in front of the television or while doing other activities, you’ll be distracted enough that you may eat too much. Eat at the table. Focus your attention on your food so you’ll know when you’ve had enough to eat.
  • Snack between meals. If you’re hungry between meals, eat a healthy, high-fiber snack such as a piece of fruit, small salad, or bowl of broth-based soup. The snack will fill you up so that you don’t eat too much at your next meal."

Portion Control, What are they?


"What are they? These are handy plates with painted lines that help measure carbohydrates, proteins, cheese, and sauces.

In a June 2007 study, researchers at the University of Calgary randomly assigned 130 people with type 2 diabetes to use those plates or regular ones. 

Overall, 17% of those who used the plate lost 5% or more of their body weight, while only 4.6% of the control group did; 26% of those who used the plate were able to cut back on diabetes medication (because they lost more weight), compared with 11% of people who did not use the plate."

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