unfortunately prevails in our food portions as well which is proving to be
detrimental to our health and waistlines!
For the most part, large quantities of cheap food have distorted our perceptions of what proper portions are supposed to look like. From $1 bargain menu boards at drive through restaurants to the XXL cups of coffee and danishes sold at local coffee shops, our average calories per serving have jumped up as much as 63% according to an article published by ace.org. Even fine dining establishments have jumped on the "more is better" bandwagon in order to keep customers coming back and walking out with leftovers. Thankfully, with a little forethought we can overcome the urge to "get our fill" and also save our waistlines and improve our health. By following these few simple but effective tips, you can maintain some form of a healthy lifestyle.
Downsize
Research proves that downsizing plates, bowls and drink glasses can play a big role in portion control. Studies have shown that when people were given a large-sized bowl, they served themselves as much a 77% more pasta than when they
were given a smaller bowl. In a separate study, nutrition experts served themselves 31% more ice cream when given a 34-ounce bowl than when using a 17-ounce bowl. Further, their servings increased by an additional 14.5% when they were using a larger serving spoon. Because we seem to eat with our eyes rather than our stomachs and tend to eat
much of what we serve ourselves, serving meals and snacks on smaller plates can trick us into thinking we’ve eaten more. Many buffet style restaurants have adopted this strategy to save money and wasted food. The Portion Plate
(www.theportionplate.com) can help you visualize proper serving sizes for meats, grains, vegetables and fruits.
Size It Up
You can’t scale back your portions until you come to grips with how much you’re really eating. Flip food packages over, read nutrition information and pay close attention to how serving sizes are defined. Many fruit juices contain 110 calories per serving however upon further inspection there is two servings in each small bottle.. The same goes for items like frozen meals and desserts, bottled drinks and packaged snack foods. I have written many times about the My Fitness Pal app and others like it to track your calories. I was horrified when I found I ate an average of 4,500-5,000 calories a day!
Breaking the Fast... Breakfast
Starting your day with a nutritious breakfast serves many beneficial roles. it literally breaks a fast, you haven't eaten all night (At least I hope you haven't!!!) It will also set the tone for the rest of the day. A high-protein breakfast is effective at preventing hunger, likely by helping to slow digestion. It will also prevent the munchies later throughout the day. Many of the high carb, sugary breakfast foods such as cereals, danishes, Poptarts etc, while convenient cause insulin spike and thus a crash causing appetite stimulation and lack of enduring energy. Healthy protein options for breakfast include hard-boiled eggs, plain Greek yogurt, nuts and low-fat cottage cheese.
Pace Yourself
A recent study by scientists at Yale University showed that falling glucose levels can trigger the brain to create heightened cravings for high-calorie quick fix foods such as cakes, pizza and ice cream. In overweight people, the effect may be even more pronounced. The brain uses glucose as its primary fuel, so when glucose levels drop, it tells you to seek out food—portion control be will suffer. A grumbling stomach can also chip away at willpower. Take back control by making sure you eat something every few hours; include healthy snacks such as yogurt with berries; hummus and raw veggies; or whole-grain crackers with 1 tablespoon of almond butter. Just be sure they are smaller portions and within your daily caloric intake recommendations!
Pay Attention
Everything in life has a place. We go to work to work, gym to workout, bedroom to sleep, and the same should be true for nutrient consumption. We live in a busy - on the go - society. However, eating your meals and snacks in the kitchenor dining room, not on the couch in front of the television will keep you mindful of the task at hand. Eating in front of the TV or during tasks such as checking email will distract you from being aware of your caloric and nutrient consumption.
Start Right
The right appetizer can keep calorie intake within reason. Ordering a high fibre, low calorie appetizer such as a salad, fiber-rich items like vegetables and fruits can boost satiety, making it less likely you'll want to get your fill on the high calorie foods that are not nutrient dense choices. By taking the time to chew on foods low in calories high in fibre we "trick" our brains into
thinking we've eaten a large amount of food. Don't expect the same benefit when you order calorie-laden appetizers like the blooming onion, fried appetizers like cheese sticks etc.
Slice Away Calories
Cutting calories could be as simple as cutting up your food. try this next time you're sitting down to a meal. Cut your food into smaller pieces and you will feel like you've consumed more than you normally would by stuffing larger pieces of the same meal into ourselves! We tend to think of one chicken breast as an appropriate serving size regardless of whether it is 3 ounces or 6. So try slicing up items like steak, chicken and potatoes into smaller portions before putting them on serving plates.
Fiber Foods
Fiber-rich foods slow down digestion and minimize blood sugar fluctuations. Men should aim for 38 grams of fiber a day and women for about 25 grams, according to the Academy of Nutrition and Dietetics (AND 2012). To reach the mark, it’s important to eat plenty of fruits, vegetables, nuts, seeds and whole grains.
Eat Your Calories
It’s okay to have a glass of orange juice with breakfast or a post workout protein shake, but it’s important that most of your daily calories come from solid food. It has been my experience and research I've personally found shows that liquid assimilates into the digestive system quickly and doesn't create that full feeling needed to prevent overeating or pillaging through the workplace vending machines later in the day. By chewing your food and having substance in our stomachs, the body feels satisfied.
Simple changes in how and what we eat can pay big dividends in the long run. Our generation thrives off the bigger is better, I want my money's worth mentality. This has led to a huge increase in obesity in America. By making small, manageable adjustments to our nutrient intake we can save ourselves a lot of headaches bouncing (no pun intended) from diet to diet and maintain a healthy weight. And if that doesn't work, you can all move back home with me to Canada where I swear the portions are smaller! ha ha
Some information compiled from theportionplate.org and ace.org.