Portion Sizes Key To Weight Loss
September 16, 2004
We live in an all-you-can-eat buffet culture -- a land of big plates and big appetites.
Single portions of grilled chicken and lots of colorful vegetables are better choices than loading a plate with fatty, starchy options. Using a smaller plate can help, too.
Those who diet probably know that a single serving size of anything is a lot less than most of us eat. If your health is at stake, getting the right balance of foods in the right portions is essential.
Each day, Anne Powell records what she eats, when she eats, and how much she eats in a food journal.
"I won't write something down, but then I can't seem to come here and not confess it," she said.
"They start to realize how quickly their six or seven starches are being taken up," said Natalie Newell, a registered dietitian at Rex Hospital.
Starches are not just potatoes, bread and rice. Sugary sweets take away from Powell's starch column, too.
Her choices disappear even quicker if the portion sizes are not what they should be.
"Piling on the extra portion sizes at lunch and dinnertime can add up because it only takes a 100 extra calories to put 10 pounds on a year," Newell warned.
Single portions of grilled chicken and lots of colorful vegetables are a better choice at a buffet than loading a plate with fatty, starchy options. Using a smaller plate can help, too.
"If you pick a smaller plate, you can fill up the whole entire plate and probably not get yourself in too much trouble," Newell said.
When eating out, another option is to eat half of what is on the plate and take the other half home.
"It's easier to eat just half of it when the other half is already gone, I take it home," Powell said.
Living on single portions and regular exercise is helping Powell reach her weight loss goals. She says she has lost about 70 pounds, and has possibly added years to her life.
Sizing Up Portions:
- A single serving of meat is about the same size and thickness as a deck of cards
- A single serving of rice is about 1/2 cup or a fistful
- A single serving of peanut butter is about the same size as a golf ball
- A single serving of fruit should be no bigger than a baseball
Source:www.wral.com
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