Proper Portion Sizes

Proper Portion Sizes

Nutritional labels are difficult — a medium-sized bag of potato chips may only have 140 calories, but there is a wood-serving bag. That seemingly innocuous-bag of potato chips now carries a whopping 420 calories. With a little care and knowledge about proper portion size, maintenance is simple
Importance of Portion Control
Maintaining portion control becomes increasingly difficult with larger heaping of food in restaurants than in previous decades. The Centers for Disease Control explains that people unconsciously consume more calories if the food is presented in larger portions, which can cause weight gain. Overeating of unemployment benefits in carbohydrates and fat while you eat too little fruit and vegetables can lead to nutrient deficiency and excess pounds.
Share Size of Protein
As nice as the quarter kilogram of beef sounds, part of the beef should only be the size of a deck, or, 3 oz. The USDA recommends 5-6 oz. one day. A beef patty or chicken breast is enough for daily intake of meat-not two or three patties, which is common for a meal at fast food restaurants.
Share Size of fruit and vegetables
Few people wear overeating for many fruits and vegetables. Instead, most people do not get enough. Part of the fruit can be a cup of 100 percent juice, a medium-sized apple or half a cup of dried fruit. Try to consume two cups of fruit a day at minimum. Three cups of vegetables should be eaten in a day. A portion of vegetables is a handful of carrot sticks, a cup of leafy vegetables or a cup of canned vegetables
Share Size of Fat
Fat is not necessarily bad :. Healthy fats from foods such as nuts, salmon and avocados can boost brainpower and buffer cells from toxins. FDA recommends 5-7 tsp. of oil per day, preferably from salad dressing, nuts, lean meats and fish high in Omega-3 fatty acids (such as salmon or cod). Keep some fat from other unhealthy foods like donuts, chips and others to a minimum.
Share Size of carbohydrates
Carbohydrates are difficult because as fat, some are better than others. While one can consume 3-4 oz. one day, that amount could be exceeded simple: a slice of bread counts as an ounce and a half cup of pasta is considered an ounce too. Choosing the right type of carb is important — look for whole grains such as oatmeal, wild rice and some specifically labeled “whole grain.”
Tips Snacks and Eating Out
pantries are often filled with chips, crackers and other easy-to-eat items. Eating these foods is fine, but see how many you eat. Boxes state how many crackers are in one serving, but counts biscuits to maintain portion control can be demanding. Instead, grab a handful and put the rest of the bag away. The trick is to not let the size of the package dictate how much you eat. If eating out, split meals and ask to-go boxes. If half a cup of pasta constitutes a serving, pasta portions of the chain Italian restaurants routinely serve two days worth of carbohydrates in just one dish.

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