Updated: Aug 16, 2021
Do you have trouble with dieting? Do you want to know to to better prepare and prep for a success health journey?
Check Out this article for loads of tips and tricks from Coach Z.
Whether you want to lose a few pounds or maintain a healthy
weight, eating proper portions is as important as eating the right
foods. According to the National Institute of Health, food portions in
America's restaurants have doubled to tripled over the last 20 years.
This alarming statistic directly contributes to the increases in obesity
rates among adolescents and adults. With all the super sized meals
we are served, most Americans have a hard time recognizing proper
portions and serving sizes.
Portion and serving sizes are often used interchangeably, but
actually, there is a difference. A portion is the total amount of food
you eat in one setting. A serving size is the recommended amount of
one particular food. For example, the amount of chicken you eat for
dinner is a portion but 3 ounces of chicken is a serving. Keeping
serving sizes in check helps with portion control.
Continue reading to better understand why portion control is
important, its benefits, the consequences of not controlling one's
portion size, how to eat smaller portions, and how to learn portion
sizes at home.
Why is Portion Control Important?
Size matters. Research has shown that
people consistently eat more food when offered larger portions. So portion control is important when you are trying to lose weight and keep it off. Remember, a portion is the amount of food you put on your plate while a serving is an exact amount of food.
The Consequences of Not Controlling Your Portion Size
There are consequences for actions. Not controlling your portions can directly lead to obesity and being overweight. Not knowing how to control your portions also opens the door to more serious complications, such as Type 2 diabetes, heart disease, certain cancers,
depression, anxiety, and premature death.
Top Benefits of Portion Control
Better Digestion: Too large portion sizes contribute to indigestion and discomfort. Your digestive system functions best when it is not overloaded with food. Managing portions will help to end cramping and bloating after eating.
Weight Loss: Eating smaller portions will help with weight loss. Choose balanced meals with proper serving sizes to help cut calories and shed unwanted pounds.
Money Savings: When you eat recommended serving sizes, you do not need to buy as many groceries. Measuring serving sizes will make the package of trail mix or nuts last longer than eating directly out of the container.
How Can You Eat Smaller Portions?
Read Labels: Reading labels on packaged foods allows you to see serving sizes. For whole foods such as fruits and veggies, sites like Choose My Plate can help you determine sensible portions.
Measure Food: To identify accurate serving sizes, you need to measure them out. Measuring cups and spoons can help, but it can be easy to over fill a cup or spoon. The most accurate way to measure foods is by weighting using a digital food scale.
Meal Prep: Prepping meals in advance ensures you have healthy meals for the week. Store perfectly portioned meals in single serve containers for grab and go options.
Add Veggies: Adding extra vegetables to your meals is great way to fill up without adding extra calories. Start your meals with a salad, top your sandwich with greens and tomato, and add your favorite cooked veggies in with your morning eggs.
How Can You Learn Portion Sizes at Home?
The two best resources to learn and practice
portion sizes at home are:
Plastic portion sized cups
Together, these two resources will help you
stop overeating and gain diet success!
For additional portion control tips or help, reach out to
JaQuinton Thompson with Zilla Performance and follow us on
Facebook: Zilla Performance Training