I’m a big believer in destiny, psychics, and yes I’m guilty of getting my palm and fortune read maybe once or twice! When I decided to write upon the topic of portion control I discovered shortly that nutrition and destiny are intertwined in the mere palm of our hands. So many people may be skeptical of what their palm says or even the pure act of getting their palm read, however what if I told you that your destiny for health is in the palm of your hand. Forget ever counting calories, the easiest way to start applying basic portion control without obsessing is hands on!
Please scroll through with a few of my recommended diagrams and pictures from other sites
http://www.healthyeating.org/Portals/0/Documents/Schools/Parent%20Ed/Portion_Sizes_Serving_Chart.pdf
SIMPLY DELISH'S RECOMMENDED PORTION CONTROL TIPS
- Go for only one plate full of food, skip seconds unless you’re a competitive athlete that requires a lot of fuel
- Fill up plate with larger portions of veggies and protein over starchy carbs
- When eating out, split a large portion with a friend or ask the waiter to pack up 1/2 the portion to bring home if you had an appetizer before
- Listen to your body when you start to become 80-85 percent full, and stop eating. Often times we continue to eat even after we are satisfied.
- It’s important as well to listen to your hunger cues so you don’t overeat. Plan snacks during the day so you eat within meals to keep blood sugars steady which prevents overeating
- Master mini meals throughout the day which prevents over eating and keeps blood sugars level, and increases the metabolism
- Include a lean protein, healthy fat, and complex carbohydrate with every meal
- Eat more fiber rich foods
- Drink water with your meal. Add a splash of orange or lime juice to seltzer.
- Purchase snacks in single serving sizes.
- Forget the old adage You must finish everything on your plate. Always stop when you start feeling full.
- Cook more meals at home with healthier ingredients which ensures that you will stick to a clean eating routine
- Don’t eat as if food is becoming extinct meaning slow down the eating process and enjoy your food. It takes approximately 20 minutes for your stomach to tell your brain you are full
- Don’t go for seconds unless you’re a competitive athlete that requires more food intake to fuel energy levels
- Stay away or limit soda, sugary Drinks, and liquid calories that have no nutrients
- Cut portions in half if they are beyond a normal portion
- Limit alcohol intake to one or at most two drinks a few times a week. Drinking excessive amounts of alcohol throws blood sugars off which results in cravings for unhealthy foods
- Eat your calories over drinking your calories. Even though I’m a big fan of smoothies and juices when eating just an orange or grapefruit rather than it juiced down will keep you fuller longer rather than just drinking the pure juice
- Treat yourself once a week to a cheat food in moderation that is not part of the clean eating program!
- Always order the small sizes when your out
- At restaurants always go for grilled items, sauces on the sides, and stay away from fried and refined white carbohydrates
- Skip on heavy desserts after dinner and go for fruit, Greek yogurt, or a piece of dark chocolate
- Learn and read food labels so pay extra attention to the number of servings contained in a package
- Use smaller plates at home
- If you have a sweet tooth look for healthier recipes that you can bake at home
HERE ARE SOME VISUAL CUES
- pasta or rice = 1 cup cooked = small fist
- meat or poultry = 3 ounces = 1 deck of playing cards
- peanut butter = 2 tablespoons = 1/2 golf ball
- pie = 1/8 of pie = 1 computer mouse
- apple = 1 medium = a baseball
- margarine/butter = 1 teaspoon = one dice
- medium potato should be the size of a computer mouse
- average bagel should be the size of a hockey puck
- three ounces of fish is the size of an eyeglass case
- one ounce of cheese should be the size of two dominoes
- 1 teaspoon of peanut butter or cream cheese is equal to the size of your girlfriend's lipstick cap
- 1 teaspoon of salad dressing is the size of a half-dollar
EXAMPLES OF HEALTHY PORTIONS TO FOLLOW
DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.
No comments:
Post a Comment