How much should I eat? (portion control)

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So measuring up portions can be tricky when people are constantly telling you to eat this and eat that. Or their telling you to have 4oz chicken…. Well that’s all fine and dandy if you have a food scale but lets get honest, most of ya’ll don’t have one. So how do you know how much if right for you personally? The average 4oz is fine but say a bodybuilder at 210lbs is going to need more than a young 20 year old girl at 130lbs…. so here are some basics when it comes to portions and knowing how much to eat for you.

Keep in mind portion and serving sizes are different too. Serving size is just a standard way they measure food. Portion is how much you actually pile on your place. Both are a part of weight loss and very important.

1. Close your hand into a fist. This usually amounts to anywhere around 1 cup depending on your hand. If you look at your spouses fist it may be bigger than yours, that’s because his/her body may require more calories and thus bigger portions.

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  • Veggies (portion is 2 fists worth (2 cups) ..but in reality you can eat as MUCH veggies as you want!!!)
  • Carbs – brown rice, sweet potato, cereals, quinoa, beans, oats, fruit.

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2. Open up your hand and just look at the palm. Depending on how big your hand is its usually around 3-5 oz size. This is your protein sizing. Turn your hand to the side, this is how thick your meat should be and or make up for the size if your piece of meat is thicker than your hand.. (you know… use common sense haha) ** ONLY the palm, no fingers included lol**

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  • Meats (chicken, turkey, game, tofu, steak, fish, eggs etc.)

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3. Now give yourself a thumbs up! =) (hee hee) this is your fats and dressings. Usually keep it at about a tablespoon.

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  • Almond/peanut butters
  • Salad dressings
  • Seasonings (I like Mrs. Dash – no salt! )
  • Sour Cream and Cream Cheese – if your trying to lose weight .. limit these.

4. Tip of your thumb is about a teaspoon.

  • oils
  • butters

Hope this helps for those of you without a scale or for when your out to eat and the restaurant gives you a HUGE serving …. just eat “your portion size” and take the rest home. You can have the rest at another time =)

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** Count your calories and macronutrients , don’t go over or under but get them as close to your goal as you can. Workout and be patient.. the rest will fall into place! YOU GOT THIS! =)

 

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Tip of the Week # 8 Portion Control

So you may be “eating healthy and a clean diet” but if your overdoing it, it could have a negative effect. And may be a reason why you’re not loosing weight at the speed you may like or should be. So here are some tips and tricks I personally have used and/or heard of to help with knowing what’s the right portion, how much do you really need.

  • Eat off of smaller plates. Even if you put that same amount of food onto the smaller plate, our eyes are bigger than our stomachs. So eventually, your portion will become slightly smaller over time. Do the same with bowls and drinks. (ideally water should be your main drink, if it gets boring, add some fruit to your water or have some unsweetened tea)

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  • Separate your food on your plate, I like half my plate to be veggies 1/4 protein and 1/4 a starch. That way you get used to the look of normal portions. Also when you go our to eat at restaurants, they usually give you double the amount of what you should be eating, cut that meal in half and save the other half for another night.
  • Turn the TV and other distractions off! You don’t realize how much mindless eating you do when your distracted. shut off the TV and actually focus on the meal in front of you. Enjoy it. Have dinner with family, a date, a friend… anyone besides the TV.
  • Keep the foods that you can splurge on in plain sight. (Dinner salad, veggies, fruits) Set those on the table and keep the other foods like the potatoes on the stove top during dinner, the more you get used to seeing it right there all convenient, the more you’ll be inclined to grab it over something else, say the potatoes.
  • Also just avoid second helpings in general. Like I said above its ok to gorge on the salad and stuff but usually seconds consist of the potatoes and meat foods. They “sound” good, but are you really still hungry? Drink 1 glass of water between getting a second helping and consider if your truly hungry. If the salad in front of you doesn’t look  appealing but a huge dollop of potatoes sounds good, your not hungry. (its most likely a habit you need to break)

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  • Why are we still drinking sugary drinks when we KNOW they are horrible for us? LOL . Drink some water, tea, coffee with your dinner. There are a few natural sodas out there, but look at what your actually drinking and think if its really something you should be putting in your body. If you must- some natural sodas to help wean you off of all the soda drinking (note: I said wean you off) include: Reds Ginger Brews, Boylans, Hansons, Fizzy Lizzy, Steaz, Izzie, Jones, G-U-S, Oogave, Zevia.
  • Make your own pre-packaged foods. when you buy a bag of veggie chips, don’t you just open the bag up and stick your hand in and begin munching…. yes. Were all guilty of it. Instead buy the little snack size sandwich bags and look at the serving size and make your own portion controlled snacks to go. Great for you when your running late, on your way to a ball game, concert, picnic, have kids, want just a light snack… you name it!

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  • I know this may seem stupid and tedious at first, but buy a scale to help you measure and weight your foods when you first start off.it will be really time consuming and annoying but pretty soon you’ll just be able to eyeball the portions naturally. I got a food scale at my local Bed Bath and Beyond for like $15 bucks. Not bad at all… I’m sure they have fancier ones, but for what your going to be doing, a average one will work just fine.

HOPE THIS HELPS! =D