Portion Control: Fitness Tips September 2010

A Fall into Fitness With an Improved Workout Regimen

Odenton Fitness September, 2010 Fitness Tips

September Fitness Tips

Top Tips for Portion Control


  • Power Of The Smaller Plate: Sometimes, the best advice is the most obvious, isn’t it? Studies have shown that eating from a smaller plate tricks your brain into thinking you have a bigger meal to consume. A bigger plate will allow us to eat more; and we can easily underestimate the calories in our over sized portions.    So it makes sense to save your larger dinner plates for special occasions and serve your regular meals on a salad or side plate instead.
  • Slow Down! : It is a known fact that it can take your body up to 20 minutes to register that you had enough to eat. Rushing down your meal will only have you reaching for that second helping in no time. Take smaller bites and chew every mouthful at least five or six times before swallowing; and wait until your mouth is empty before you take another bite. Also try to avoid unnecessary distractions like watching TV, or having your meal "on the run". It will disconnect you from your body’s signals and cause you to over eat. Eating slowly also improves your digestive system as your stomach will have more time to properly digest the food. Make an effort to sit down at a table while eating, and chew slowly, focusing on the flavors and textures of the food.
  • Accurate Portion Sizes: How can you get an accurate portion size for your meals? In short, every meal should contain protein and low GI carbohydrates. It’s a great idea to invest in a scale and measuring cup for weighing food portion sized and help correctly assess how much you are eating.  For example, a single serving of:
    •             Vegetables or fruit is about the size of your fist.cluboen
    •             Pasta is about the size of one scoop of ice cream
    •             Meat, fish, or poultry is the size of a deck of cards
    •             Pretzels and chips are about the size of a cupped handful
    •             Potato is the size of a computer mouse
    •             Bagel is the size of a hockey puck
    •             Steamed rice is the size of a cupcake wrapper
    •             Cheese is the size of a pair of dice or the size of your whole thumb

    The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to the amount of food and know whether there is too much much or too little. By keeping your portions controlled you will see the results that you want, happy portioning!

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