Is your diet telling you to stop eating certain foods? Are you telling yourself not to eat certain foods because this is conventional wisdom?
No carbs?
No beef?
No candy?
No cake?
Guess what, it’s wrong.
You are in control of what you eat, and you should be able to eat whatever food you want. It’s the amount of that food that you consume that you need to watch out for.
That’s what’s called, “Portion Control.”
Today’s Thursday Thirteen is about portion control.
Portion control is not the same thing as serving size.
A portion is what you choose to eat. A serving size is the suggested amount on the nutrition label. For example, if the nutrition label says each serving size is ½ cup, then all the nutrition data on that label is based on eating ½ cup. However, if you eat a portion size of 1 cup, you need to double the nutrition information.
How do you limit your portions?
Here are thirteen suggestions:
1. Instead of purchasing expensive 100 Calorie packages, create your own 100 Calorie packages, or even 50 Calorie packages. If you purchase a box or bag of snack food, use the serving size on the label and portion the package into several small bags.
2. Divide your plate into 4 sections. Now, put protein in one section, carbs in another section, and fruit or vegetables in the other two sections.
3. Make a rule, no second helpings!
4. If you need to, use measuring cups.
5. Take the Portion Distortion Quiz.
6. When you eat out, ask if they have children’s meals, which are probably a lot closer to the portion sizes you should be eating. If you can’t get a children’s meal, take half of your meal home especially if you feel full.
7. Always put your food in a container that fits the portion. For example, if you eat a snack while watching TV, don’t take the entire bag or carton.
8. Carry a Serving Size card in your purse or wallet.
9. Eat 5 small meals per day instead of three large ones.
10. Slow down! Eating your meal is not a race. You took the time to cook or purchase your meal, so take your time eating so you can enjoy it.
11. Read the nutrition labels to discover their serving sizes.
12. If you’re eating a one-pot meal, combine the different ingredients as close to the serving sizes as possible.
13. If all else fails, take a good look at your plate. Trust your instincts.
These suggestions should help keep your food portions in check.
If you’re trying to lose weight, portion control is one of the most important components for proper weight management.
Although you can have your cake and eat it too, you should pay close attention to how much you eat, because
After all, it’s about a healthy lifestyle!
© Iowa Avenue
Photo courtesy of johntrainor
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