Portion control is an important part of maintaining a healthy diet. Here are 10 easy ways to limit what you eat.
Portion control is limiting what you eat. So, it's important to know how to visualize a portion size. The first step in successful portion control is learning the correct 'serving size'. It's amazing how we all see differently what a portion size really is. The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight
Here are 10 simple ways to keep your portions a healthy size:
1. MEASURE ACCURATELY. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.
2. LEARN HOW TO ESTIMATE SERVING SIZES. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian. “For example, three ounces of COOKED meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:
~ ½ cup is the size of an ice cream scoop
~ 1 cup is the size of a tennis ball
~ 1 ounce of cheese is the size of a domino
3. USE PORTION CONTROL DISHWARE. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.
4. DISH OUT YOUR SERVINGS SEPARATELY. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.
5. MAKE YOUR OWN SINGLE-SERVING PACKS. "Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD.
6. ADD THE MILK BEFORE THE COFFEE. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.
7. MEASURE OIL CAREFULLY. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.
8. CONTROL PORTIONS WHEN EATING OUT. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.
9. ADD VEGETABLES. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.
10. LISTEN TO YOUR HUNGER CUES. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”
Here's what I've been doing with the above list, especially since I've been banded last year:
1. Use measuring cups/spoons, and food scale
2. Other than doing #1, I measured my food and find something that equals to it's size and take a picture of it. Then I made a 'visual collage' per se and then laminate it for future reference.
3. I use a small salad or dessert plate to serve food on. In addition, I use child-size3 utensils. When eating out, I use a small salad fork.
4. I always serve myself and from the 'pot'.
5. I've already been doing this.
~ I do lots of 'grab bits' of protein snacks in those wonderful SNACK-size ziplock bags.
~ When batch cooking, I do individual servings and freeze them separately (perfect for the "on-the-go" meals).
~ When bulk shopping, I don't freeze 'as is'. I break it down to one serving per person in a family size ziplock bag (gallon or quart size - depending on the bulkiness of food).
6. I add the milk or creamer before I pour coffee, tea, or cocoa.
7. Always use either a measuring cup or spoon.
8. With the band, it's important that I don't overeat, as not to stretch out my new stomach 'pouch', when ordering my food, I also ask for a 'box to go' and a salad plate to eat from. When my food arrive, I immediate take 1/2 or more of the food and put it in the box to go. This way, I won't feel 'guilty' in leaving food on my plate. Eating from a smaller plate and if I've eaten all of my "half" order food, I would mentally feel full and the 'visual' is pleasing to me to say I ate everything on my plate!
9. I have fruit and veggies everyday for the reason to have that 'full' feeling and getting great benefits from them!
10. THIS is my ongoing challenge! I use chewable Fiber Choice (for Weight Management) - one at 10:00 am and one at 3:00 pm. Not only does it help with the hunger pangs, it's great with my rotor rooter plumbing (smile). I am trying to stay with the 3 meals/2 snacks a day.
Some days are harder forme, especially if I am super stressed out (like today with my beloved Aunt and my friend's death), my band is tight and I have to rely on protein shakes/protein bullets and soups to get me by.
Here is the website for more information:
When it comes down to it - how serious are you with your healthy eating habits? Do you want to see your dreams come to light? Then LET'S GET THIS DONE...YOU and I, shall we?