When you’re trying to lose or maintain weight, how much you eat is just as important as what you eat. Coach Nicole defines a “portion” as “the amount of food you choose to eat for meals or snacks like a plateful of pasta or a handful of raisins. Ideally, your portion sizes should align as closely as possible to serving sizes, Coach Nicole says. Even when you’re sticking to healthy foods, it’s still possible to overeat. But how do you know what constitutes a proper portion? The answer comes back as calories in an ounce. The problem is, you’re not sure what an ounce of cheese looks like.
This article was published more than 2 years ago. Some information in it may no longer be current. You measure a salmon filet by the size of your palm and judge the peanut butter you spread on toast to be no more than a teaspoon. Yet, studies have found that most people underestimate their portion sizes, especially for high-calorie foods such as peanut butter, nuts, sauces and salad dressings. When it comes to whole fruits and vegetables, terms like small, medium and large are subjective. A medium-sized sweet potato weighs grams and has calories while a large sweet potato weighs grams and contains calories. Measuring cups are quicker and more convenient than a food scale. Keep in mind, though, that the amount of food that fits into one cup can vary, especially for calorie-dense foods like cooked grains, nuts and fruit. The calories in one cup of quinoa, for instance, will depend on how much of it you pack down in the measuring cup. One cup of diced avocado will likely have more calories than one cup of larger chunks. These calorie differences may seem small, but they can add up over the course of three meals, day after day, enough to slow down — or stall — weight loss. Learning portion sizes by weighing foods will also make it easier to recognize right-sized portions when eating in restaurants.
Tel Reasons why the scales don’t give you the full picture. As a Dietitian I work with many people who are always trying to unlock the key to happiness, and their dream body. What really matters is the relationship a person has with his or her own self-image, food and body. This is a common problem for most people that are trying to lose weight. Try not to let it get you down because the number on the scale does NOT tell the full story. Sometimes this could be down to water retention due to hormones or an excessive salt intake. Drink lots of water and lower your salt intake to avoid fluid retention and stop stressing over the number on the scale. Just because someone is thin does not mean they are healthy. In fact a heavier person may have better overall health due to lifestyle choices like eating a balanced diet and working out. Focus on practicing healthier habits and be consistent.