We’ve been served huge portions for so long that it’s hard for us to judge appropriate portion sizes. For example, compared to the portion standards set by the United States Department of Agriculture, typical bagels are at 2 x larger, muffins – 3 x larger, cooked pasta – 5 x larger and cookies 7 x larger.
|BARIX CLINICS PORTION SIZES|
|Protein Rich Foods 2-4 Servings Per Day|
|Meat, Fish Poultry||2 oz|
|Egg Substitute||½ cup|
|Low Fat Dairy 4-6 Servings Per Day|
|Low Fat Milk||½ cup|
|No Added Sugar Yogurt||½ cup|
|Low Fat Cheese||½ oz|
|Vegetables 3-6 Servings Per Day|
|Fresh or Frozen Vegetables||¼ cup|
|Leafy Greens||½ cup|
|Fruits 2-4 Servings Per Day|
|Fresh, Canned or Frozen Fruit||¼ cup|
|Grains 4-6 Servings Per Day|
This increase in served portions makes it difficult for us to eyeball portion sizes; so even if you think you’re eating the proper amount of food, you’re probably not.
Just how important is it for you to monitor portions? In a two-year study of people who were overweight, practicing portion control allowed 40% of them to lose 5% or more of their body weight. Those who didn’t monitor portions gained weight.
Try these tips to keep portions in check:
-Use measuring cups, spoons and scales to measure your food.
-Pre-portion foods by dividing into single portion sizes.
-Don’t skip meals or snacks. You’re likely to overeat at the next meal.
-Keep a food journal. Nothing makes you more aware of how much you are eating than keeping track of it.
– Make meals in muffin tins. Think meatloaf, lasagna, ham and egg cups, chicken tacos, enchiladas, shepherd’s pie, cheeseburgers, and quiche.
-Do your own cooking, pack meals and snacks for work or school. Nothing puts you more in control than preparing foods yourself.
-Limit food choices. Fewer food options translates into less food eaten.
-Serve proper portions and put leftovers away.
– Avoid distractions and remain mindful while eating.
– Set the stage for slower eating. Dim lights and listen to relaxing music. Chew slowly and put down your fork between bites.
-When eating out, ask for a ‘to go’ container when your meal comes. Dish out an appropriate portion and put the rest away.
– Plan meals and snacks and pre-record on your food log.