Portion Sizes losing weight

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Food Portion Sizes Controlling Portion size Lose Weight   Many experts agree that the main reason for the present weight problem in society today is people are consuming too much food. Much of the blame for overeating is through the size of the portions eaten where most of us don't know we're overeating. Food portion sizes over the years seem to have become distorted and many people frequently consume extra calories with each meal. Even a mere 20 additional calories eaten for 3 meals each day could mean a weight gain of up to 6 pounds a year!   It's so easy to consume the extra calories as more people eat out at restaurants or use fast food chains. The demand for value has driven many chains to provide bigger portions. The result is people rarely distinguish the difference between fast food restaurant portions and portion size at home. Controlling portion sizes is one way to tackle a weight problem. It's easy for experts to say eat 5 portions of vegetables each day, or only eat 100 grams of this or that food but how do we determine the actual size of various foods to estimate the required portion size. Methods for estimating portion sizes for various foods Some experts use a method to estimate portion sizes of different foods. One good method is to use your hands as a measuring device. For example, cup your hands close together and use the area of space as a visual guide for all main meal carbohydrate foods such as rice, pasta, cereals, porridge, potatoes, etc. The cupped hand guide can also be used to estimate portion size of all fruits and vegetables, however, portion sizes for vegetables and fruits do not have to be restricted in order to lose weight. Some people may benefit by eating extra portions of fruit or vegetable for the main meal as filling up on these low calorie foods may help stop overeating on the higher energy foods.   For all protein foods such as fish, meats, eggs and cheese and good portion guide is to use the palm of the hand. One boiled egg sliced up would nicely cover the palm making a good portion size for eggs. A palm sized piece of hard cheese with a thickness of half centimetre (5 mm) would contain about 120 calories. A palm size portion of tinned Tuna will weigh about 40 grams and contain about 38 calories per portion. For oils and fats it may be best to use no more than one tablespoon of oil when cooking. For salad dressings try not to use more oil than vinegar or citrus juice, use as little as possible and preferably use extra virgin oil. Another method to estimate a correct portion for main meals is to have half the plate full of vegetables, a quarter of the plate for protein source and a quarter for carbohydrate source. However, keep in mind that if you want to lose weight the size of the plate should be taken into account as well as the size of the individual. Generally bigger people should use bigger plates to limit cutting calories too much too soon. A person weighing only 150 pounds should be using a smaller plate than someone weighing 250 pounds. Only the individual can make a sensible estimation using their own circumstances. All the above portion size estimates are only displayed as a guide and not intended as specific advice for all portions. Proper portion size will vary depending on the individual; therefore you should consult a qualified nutritionist in order to establish correct portion size for your needs!!       Portions Cut Calories Sample diets Snack binge Simple carbs Complex carbs * Always seek approval from a qualified dietician before introducing new foods or starting any new diet. Please read our Terms of use first!

Further reading on food & nutrition to help lose weight Controlling food intake is an important factor for losing weight Hunger drives the desire to eat food, control hunger effectively Here is a useful food calories list of calorie content of food Basic nutrition help for increased energy to lose weight Learn how to combine different protein sources to produce high quality protein intake Daily Fat intake of saturated fats polyunsaturated fats lose weight List of foods low in calories Carbohydrate intake each day Lists of food high in simple carbohydrates Lists of food high in complex carbs Can carbohydrate make us fat? Nutrition  Facts on different fast  foods Components that make up the balanced diet Foods with the best protein content Alcohol  and losing weight Foods help lose weight effectively List of foods with negative calories Benefits of eating fruit to lose weight Benefits of eating vegetables & losing weight Healthy lowfat recipes to help form healthy diet Potato chips List of recipes low in calories Low Calorie Soup recipes grams ounces weight conversion Best foods for losing weight Questions on food & dieting   NUTRIENTS IN FOODS Nutrition List of food sources rich in iron List of potassium rich food sources Benefits of drinking water for weight loss & energy levels Effects of high sodium intake on body weight Low calorie desserts for the occasional treat Amounts of fat in different Fish Fat content in Chicken sources Fat in common mcdonalds foods Fat content of beef Carbohydrates simple & complex Carbohydrates in alcoholic drinks Carbohydrates in different Fruit Carbohydrates in different Vegetables Carbohydrates in banana Carbohydrates in Wine Carbohydrates in different beer Protein in different Meals High protein content Protein combinations Protein in different Vegetables Protein in Rice Protein Peas Protein in Meat Protein different Fish Protein Steak Protein in Chicken Protein in Tuna Protein Nuts Protein in Eggs Protein in Milk Protein in Cheese Protein in Bread Protein Pasta Protein Tofu Protein Intake   More weight loss articles List topics to lose weight All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

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