Portion Control & Weight Loss

Have you noticed that the size of muffins, chocolate bars and soft drinks are growing?

As portion sizes grow, we tend to eat much more than we need to stay healthy.

Larger food portions have more calories. If we regularly eat more calories than we need, we put on weight and put ourselves at increased risk of weight-related diseases like type-2 diabetes and heart disease.

To lose weight we need to do more than choose healthier foods and exercise. We also need to consider how much we eat.

Portion control at home

Measure what you eat by comparing your portions to the serving sizes listed on packaged food. You do not need to measure and count everything you eat for the rest of your life; just long enough to recognize standard serving sizes. Try these other ideas to help you control portions at home:

• Take a standard serving out of the package and eat it off a plate instead of eating straight out of a box or bag.
• Avoid eating in front of the TV or while busy with other activities.
• Eat slowly so your brain can get the message that your stomach is full.
• Have second helpings of vegetables or salad instead of high-calorie foods like desserts.
• When cooking large batches, freeze food that you will not serve right away. This way, you won't be tempted to finish eating the whole lot before the food goes bad. Remember to freeze in single-meal-sized containers.
• Try to eat three sensible meals at regular times throughout the day. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack. Most importantly, eat breakfast every day.
• When you do have a treat like chips or ice cream, eat only one serving, eat it slowly and enjoy it!

Portion control eating out

Research shows that the more often a person eats out, the more body fat he or she has. Try to prepare more meals at home. Eat out and get take-away foods less often. When you do eat away from home, try these tips to help you control portions:

• Share your meal, order a half-portion, or order an appetizer as a main meal.
• Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.
• Before you buy your next large "value meal," be sure you are making the best choice for your health and your wallet. If you are with someone else, share the large-size meal. If you are eating alone, skip the special deal and just order what you need.
• When traveling, bring along nutritious foods that won't spoil like small cans of fruit, healthy sandwiches, whole grain crackers and bottled water. If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink.

Remember...

The amount of calories you eat affects your weight and health.

In addition to selecting a healthy variety of foods, look at the size of the portions you eat.

Choosing nutritious foods and keeping portion sizes sensible may help you lose unwanted weight and lead a happier healthier life.

If you would like to know more about correct portion sizes, it might be a good idea for you to consult with a registered dietitian or weight loss specialist.

Good luck with your weight loss and thanks for visiting weightloss.com.au.

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