How PORTION SIZE Makes a Big Difference in Your Weight-Loss Efforts
"Portion Sizes and Food Calories"
By Tony Ostian, Health and Fitness Director
Yes, it's true!
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Obesity in America is out of control today and has reached an all-time high.
Surveys show people who're on a weight-loss program are more concerned about what they're eating than the
portion sizes they're eating.
People are losing sight of one very important factor:
How many food calories they're consuming on a daily basis.
People tend to think that because a food item is low in fat – it's okay to eat as much of it as they wish. Obviously, this type of eating leads to more
food calories consumed than the body burns in a given day.
As a result, weight gain is inevitable!
New studies are showing that Americans are not only eating larger portion sizes at restaurants, but also at home.
According to a study done by the American Medical Association, Americans are also eating on average a greater number of
food calories per portion:
- 93 more calories from salty snacks, such as potato chips, pretzels and popcorn.
- 49 more calories from soft drinks.
- 97 more calories from hamburgers.
- 68 more calories from French fries.
- 133 more calories from Mexican food, such as burritos, tacos and enchiladas.
The lasting effects of super-sizing can be devastating.
Which brings up a question.
Do you know what constitutes a healthy portion size? In case you don't
. . .
Here are 10 examples of healthy portion sizes:
- 1 tsp. salad dressing is equal to a half-dollar.
- 1 ounce of cheese is equal to your thumb.
- 1 cup of cooked pasta is equal to a baseball.
- 1 medium baked potato is equal to a computer mouse.
- 1/2 tsp. oil is equal to 1 thimble.
- 1 ounce of nuts or small candies equals one handful.
- 1/2 cup of ice cream is about the size of a racquetball or tennis ball.
- 1 cup of mashed potatoes or broccoli is about the size of your fist.
- 3 ounces of meat is about the size and thickness of a deck of playing cards or an audiotape cassette.
- 1 teaspoon of butter or peanut butter is about the size of the tip of your
thumb.
Here are some of the benefits you get when you control your
portion sizes:
- Helps you maintain a healthy weight
- Helps lower fats and sugars, which lowers your caloric intake and it
- Adds variety to your nutritional plans.
We all have an inclination to exceed our limitations once in a while. If this happens to you, balance out your meals by eating less at the next meal and increase your physical activity.
Remember, an important part of managing weight is watching not only what you're eating, but also how much you're eating.
