Portion sizes are an important part of any weight loss program. It isn’t always clear to know what a proper serving size is, but with the right resources, you can find out. By simply managing portion control, you are more inclined to lose weight.
Portion guides are great resources that provide visual representations of a single serving. Mayo Clinic has some great examples:
- One serving of lean meat (3 ounces) is equal to a deck of cards.
- One serving of fruit (1/2 cup) is equal to a tennis ball.
- A serving of vegetables (1/2 cup) is equal to a baseball.
- A serving of pasta or cereal (1/2 cup) is the size of a hockey puck.
Understanding Portion Control
One of the best ways to understand portions is to look at the nutrition labels on the food you have at home.
- Remove the food from the package and diligently measure a single portion. This will give you a good idea of what a proper portion actually looks like.
- Compare that amount to what you normally consume. The differences may be significant.
By visually getting used to proper serving sizes, you’re more likely to make better decisions when serving meals or dining out.
Strategies to Control Portion Sizes
- Double check nutrition labels before making meals or consuming snacks. Remove a single serving from a larger package and put the rest away.
- When dining at home, serve one portion and store the leftovers immediately. This will make having second helpings less likely.
- When eating out, consider ordering the lunch portion, sharing a dinner, or ordering off of the appetizer menu. This will help you avoid consuming too much food in one sitting.
- Avoid eating while doing other activities, like watching a movie or sitting at your desk. Savor the experience of eating by only consuming food when you’re aware of how much you’re eating.
Understanding portion sizes will help you make informed choices during your medical weight loss program. It will also help you with meal planning for long-term weight management. Start learning about portion control today to maintain your weight loss goals!
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Ukubwa wa vipimo ni sehemu muhimu ya programu yoyote ya kupoteza uzito. Si mara zote ni wazi kujua nini sahihi kuwahudumia ukubwa ni, lakini na rasilimali sahihi, unaweza kupata nje. Kwa kudhibiti kiasi cha chakula unachokula, unaweza kupunguza uzito. Miongozo ya sehemu ni rasilimali kubwa ambayo hutoa uwakilishi wa kuona wa kuwahudumia moja. "Mayo Clinic inaonyesha kwamba ""kiasi kimoja cha nyama isiyo na mafuta ni sawa na deck ya kadi.""" - Kiasi kimoja cha matunda (1⁄2 kikombe) ni sawa na mpira wa tenisi. - Kiasi cha mboga (1⁄2 kikombe) ni sawa na mpira wa besiboli. - Kiasi cha pasta au nafaka (1⁄2 kikombe) ni ukubwa wa mpira wa mpira wa magongo. Kuelewa kiasi cha chakula unachokula: Njia bora ya kuelewa kiasi cha chakula unachokula ni kuangalia maandiko ya lishe kwenye chakula unachokula nyumbani. - Ondoa chakula kutoka kwenye kifurushi na upime kwa uangalifu kipimo kimoja. Hii itakupa wazo zuri la jinsi sehemu inayofaa inavyoonekana. - Linganisha kiasi hicho na kile unachokula kwa kawaida. Tofauti hizo zaweza kuwa kubwa. Kwa kuona kawaida kwa ukubwa sahihi wa kuwahudumia, una uwezekano mkubwa wa kufanya maamuzi bora wakati wa kuhudumia chakula au kula nje. Mazoezi ya kudhibiti ukubwa wa vipimo - Angalia mara mbili lebo za lishe kabla ya kufanya chakula au kula vitafunio. Ondoa kipimo kimoja kutoka kwenye kifurushi kikubwa na uondoe kile kilichobaki. - Unapokula chakula cha jioni nyumbani, tolewa sehemu moja na uhifadhi mabaki mara moja. Hilo litafanya iwe vigumu kupata msaada wa pili. - Unapokula nje, fikiria kuagiza sehemu ya chakula cha mchana, kushiriki chakula cha jioni, au kuagiza nje ya orodha ya vyakula vya kwanza. Hii itakusaidia kuepuka kula chakula kingi sana kwa wakati mmoja. - Epuka kula unapofanya shughuli nyingine, kama vile kutazama sinema au kukaa mezani. Furahia uzoefu wa kula kwa kula chakula tu wakati unajua ni kiasi gani unachokula. Kuelewa ukubwa wa vipimo vitakusaidia kufanya uchaguzi wenye kuarifiwa wakati wa programu yako ya kupunguza uzito kwa matibabu. Pia itakusaidia kupanga chakula kwa ajili ya kudhibiti uzito kwa muda mrefu. Anza kujifunza kuhusu kudhibiti sehemu leo ili kudumisha malengo yako ya kupoteza uzito! Hii ni Jinsi ya Kupoteza Uzito, Mara moja na Kwa Wote Kama wewe ni tayari kusema kwaheri kwa marekebisho ya haraka ambayo kamwe kudumu? Na wewe ni mbaya kuhusu kupoteza uzito kwa ajili ya mema? Sisi ni wataalamu unaweza kuamini kuongoza wewe kupitia mpango wa kupoteza uzito ambayo si tu kuchukua uzito mbali lakini kuweka ni mbali. Panga mkutano na sisi leo.