Portions count when trying
to maintain a healthy diet. We all want to feel full after eating, but not too
full, I hope. If you get too full, your stomach stretches. Then, the next thing
you know, you’re more likely to stay full and gain weight.
While what you eat
matters, portion sizes do, too. Since not all foods are equal, the portions you
eat make a big difference. There are some foods you can eat in plentiful
portions. There are others you can eat in moderate portions, and there are the
tasty, unhealthy foods you should avoid or eat as little of as possible.
All You Can Eat!
Eat bigger portions of
filling, nutritious foods like of raw, steamed, grilled or baked vegetables.
That includes tomatoes, broccoli, asparagus, lettuce, celery, cauliflower, bell
peppers, zucchinis, radishes, and mushrooms. If you’re not excited about the
flavor of any of these, add all the delicious spices you like including
oregano, basil, cilantro, rosemary and pepper. Be sure to use salt within your
health guidelines.
Leave the potatoes out of
this category, they’re coming soon.
It’s a common assumption
that you can eat plentiful portions of fruit. On a whole that’s true because
fruit is nature’s dessert. Fruit is full of vitamins and add lots of color to
the way our food looks and tastes. Eat as many blackberries, raspberries and
strawberries as you like. Limit your portions of higher sugar fruits like
apples, mangos, pineapple, cantaloupe, honeydew and bananas. The sugar comes
with calories and carbohydrates that can wreck your diet if you aren’t careful.
Eat in Moderation.
Eat foods higher in
carbohydrates in smaller portions with less frequency. That includes all
grains, rice, white and wheat flour-based pasta, breads, tortillas and pita
chips.
Some vegetables are in
this category including all forms of potatoes. Yes, that means be cautious when
eating Russet, Yukon Gold, New, Sweet and even fancy Fingerling potatoes.
They’re delicious and can be prepared in so many ways, but they’re also high in
complex carbohydrates, which means it takes cardio work outs to burn them off,
so eat them in moderate portion sizes. When it comes to vegetables, steer clear
of large portions of beets, corn, plantains and butternut squash because they
have much higher concentrates of carbohydrates.
Legumes are a category of
food you wouldn’t guess require you to watch your portion sizes. They are
healthy, but they’re also high in carbohydrates. These are all beans like black
beans, fava beans, lima beans, lentils, and peas. Vegetarians eat tons of
legumes because they are filling and a great source of carbs and protein. For
example, one cup of legumes has much more protein and is more filling than one
cup of pasta.
Eat milk, yogurt, cottage
cheese and cream cheese in moderate portion sizes.
Eat fish, lean meats like
white meat chicken and turkey, pork tenderloin, a beef tenderloin in
moderation, and prepare it grilled, baked or pan sautéed, never fried.
Preparation makes a big difference. If you fry food, the quality drops to the
“eat as little as possible” category. I’d say eat as much as you like of these,
but it’s possible to eat too much of a good thing. Don’t order a 12-ounce
steak, but if you do, split it with someone and eat more veggies.
Eat as Little as Possible.
We love these foods
because they taste so good. They can also be dangerous for our long-term
health. These are the foods that most fast-food places thrive on like burgers,
shakes and fries. Others include: all fried foods, pizza, and foods covered in
cream sauces. Avoid fatty cuts of meat of meat like rib eyes, pork sausage,
salamis, and sugar roasted ham. Limit sugar-loaded desserts.
Diet Matters.
Your kind of diet and
lifestyle plays a factor in how much you should eat of different categories of
food. If you are on a low fat diet, you should eat fat free dairy, very raw or
steamed vegetables, and lean cuts of meat prepared with a light cooking spray.
Low fat dieters can eat more carbohydrates than low calorie or low carb
dieters.
If you’re a low
carbohydrate dieter, you get to eat more high-fat and protein foods like fatty
steaks and sausages, eggs and full fat dairy, while avoiding all breads, pasta,
legumes, and fruit. Low carb diets are ideal for someone required to sit a lot
of the work day. This diet has been made famous through the Atkins diet.
If you’re a low calorie
dieter, blend the low fat and low carb diets to stay on track. Filling your
calorie limit with high carbohydrate foods will defeat the purpose of your
dieting.
Size Matters.
If you’re a 6 foot 5 man,
you’ll eat far more that a 5 foot 3 woman. Your portions should be relative to
your healthy weight size. If you have a weight problem, eat the amount of food
you would eat if you were at your optimal weight or decrease how much you eat
until you reach your ideal weight.
Preparation Matters.
If you take vegetables and
deep fry them, they lose their “all you can eat” value. Watch out for breaded
and fried foods because the preparation ruins their nutrition. The preparation
drops them into the “eat as little as possible” category. The best way to
consume vegetables in this order is: raw, steamed, baked, grilled and sautéed.
The best way to consume legumes is steamed or boiled. Eat meat baked, grilled or
pan sautéed.
Tips and Tricks.
A good trick to all of
these things is to only keep the good choices in the house. If you don’t have
them, you can’t eat them. When you make your food list before going to the
store, don’t include the food you shouldn’t buy, avoid impulse buys, and don’t
go to the grocery store hungry.
Eat on a smaller plate.
When you fill a smaller plate, you feel like it’s full just because there’s
less empty space. You can trick yourself into believing there’s more food
there.
Graze. Eat small portions
throughout the day. It helps stabilize your metabolism and keeps your eating in
control when you go out to a restaurant. Remember, it’s okay to take left overs
home when you eat out, and it isn’t necessary to be in the “clean-plate club” every
time you eat.
Use an online diet
tracker. There are great apps and sites that you can use online that sync with
your phone to help you stay on target.
Finally, Eat with a
smaller fork or spoon. You put less food in your mouth per bite which forces you
to SLOW DOWN. There are not benefits to inhaling your food. In fact, the
opposite is true. Put your fork or spoon down between each bite and allow
yourself to enjoy the flavors of the food.
If you pay attention to
what and how much you’re eating, maintaining a healthy diet is easy. Make slow
changes, and before long, your eating habits will change, and the choices you
make will feel like instinct.
A Word for Parents.
Parents, we all know you
can eat larger portions than children, so don’t give them the same size
portions as you. I was in a frozen yogurt shop recently and saw a man giving
his child a full cup of yogurt just like his. Sadly, the child was already
overweight. He was setting up his kid for poor diet habits from an early age.
I encourage you to eat more of the “all you can eat” foods, less of the foods you should “eat in moderation” and as little as possible of the foods you should “eat as little as possible”. Make appropriate adjustments according to your diet. If your doctor has you on a special diet, follow that. These are some simple things to consider while eating out or stocking your pantry and fridge.
Viktoria Rill
Source: BCBS Wellness Blog