To maintain a healthy weight it is as important to see how much we eat as what to eat. Do you know much food is enough for us? In our last post also we had a little discussion about portion check. The information below helps u in telling about portion, serving the food.
Nowadays, a lot of evidence is there which says that a portion and packaging sizes of many foods have increased over the last 25 years which is one of the leading factors to obesity. Because of this govt. is also taking some steps towards those food restaurants or industries who are serving their products more than the portion size.
First of all, we must know what is the portion size? A “portion size” is the actual food that is placed on your plate, reflecting your own choice or the choice of the food producer. Difference between serving size and portion size
A serving size is a measured amount of food- 1 cup, 1 spoon, 1slice etc. – intended to be eaten one at a time. Whereas portion size is an amount of food or drinks you actually have in one sitting.
Know about which food item should be of how much in portion should be eaten.
• Cereals (Grains, Rice, Pasta, Quinoa) - 1 full hand
• Nuts / dried fruits – 1 centre of the palm
• Fresh fruits – 1 fist
• Leafy vegetable – 2 hands full
• Non-starchy vegetables – 1 full hand
• Fish, poultry – 1 palm full
• Cheese, butter – 1 index finger
• Milk – 1 fist
How you can keep an eye on portion control?
Learn to read labels – Indulge in the habit of reading labels. Pay attention to the number of servings. Note the calorie and fat content of the product.
Repackage super size bags – Bigger bags are more economical which leads to overeating. For repackaging what you can do is you can fill the content in smaller containers.
Share a meal – Make a habit of sharing as sharing develops the bond of love between each other. Order one dessert and some extra forks. People with you hangout can enjoy a few bites of a dessert and it’s probably just the right amount!
Use a smaller plate - At home, serve your meals on smaller plates. Your plate will look full, but you'll be eating less.
Controlling your portions is necessary for eating healthy managing your weight. Eating too many calories from ANY food item can result in weight gain. Learning to control your portions can help you cut unnecessary calories from your diet.
Remember, the more portion control you practice in your life, the more you can eat loved foods!
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