Upon the beginning of a weight loss program, many dieters realize that their portions have been oversized for an extended period of time. Oversized portions that are high in calories and no exercise or activity can lead to obesity. If you are looking for methods to take control of your weight, perhaps the first place to start is with portion size! Here is some information that can help you to get your portions – and your waistline, in check!
When adding flavoring or toppings to bread such as jam, peanut butter or butter, use the tips of your thumbs as a reference. The serving should be no larger than this, which is often considered to be a table spoon full. Butter should be avoided in the diet to ensure that you are maintaining a healthy heart. There are many alternatives to butter such as heart healthy or low fat oil.
A serving of fruit or berries can be as small as a handful. Most servings of fruit or berries are at least a half of a cup, with the exception of dried berries that can be as little as one quarter of a cup. Dried berries contain high levels of nutrients and are a good option for a snack!
There has been much debate over the size of a portion of lean protein. In most cases, lean protein is in the shape of a deck of cards and therefore should adhere to the typical size. Lean proteins are good for the body and contain vital components such as omega fatty acids – therefore, a larger serving size will by no means do the body harm through consumption.
Vegetable servings should fit within the hand at the very minimum to contribute to the five to ten servings of fruit and vegetables that are recommended on a daily basis. Consuming more than this portion size of vegetables can lead to the daily required servings. It is important to consume at least five servings of fruits and vegetables as they are vital to many bodily processes and filled with vitamins and nutrients.
Snack portions are something that many people overdo. It is easy to choose a bag of chips or candy from the cupboard only to realize that the time has passed and you have finished the entire bag of chips! This is out of hand, considering that a portion size of snack foods should be a handful at the most. This is enough to have a taste of the food and should be supplemented with a healthy alternative to snack foods which are often high in fat, sugars and calories.
Pasta and rice should also be the size of a handful. These foods are high in carbohydrates and calories and can be supplanted with vegetables. To increase the nutrition of these types of food, consider using vegetables or whole grain pasta in the mix to increase the healthy factor and the taste.
Getting your portions in check can be the first step to a healthy lifestyle. Portion control allows the dieter to get their recommended calories the healthy way!
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