Portion Control: One Key to
Successful Weight Loss
Authored By: Adam
Rubin, J.D., NASM
Should you drop carbs? Keep it low fat? Go organic?
High-protein? What’s the key to a successful nutrition program?
The answer is…drum roll…eating
moderate portion sizes of a variety of types of food ! A long term nutrition program
does not involve eliminating or
drastically minimizing one or more of the three main macronutrients. See the “big” three below.
The human body is designed to operate on a mixture of
proteins, fats, and carbohydrates. The percentages of proteins, fats, and
carbohydrates in a diet will vary from one individual to another based on his
or her unique lifestyle and physiological needs.
However, a general rule-of-thumb is to get 45-65% of your daily
calories from carbohydrates, 10-35% of your daily calories from protein, and
20-35% of your daily calories from fats.[1]
If you wonder why the percentages above have big ranges, it’s
because people vary significantly in their dietary needs. Variations exists due
to the interplay of physiological, genetic, lifestyle, and environmental
factors.
So the next time you hear an ad telling you to drop carbs
(say goodbye to pizza, bagels, bread, cereal, etc.) or fat (bon voyage peanut butter, avocado,
cheese, red meat, etc.) or any other extreme dietary measure, don’t buy into
the hype.
The key is modest portion sizes of whatever you are
enjoying. Here are three tips for sticking to smaller portion sizes.
- · Use smaller plates.
We live in a culture that values “clearing your plate.” If
you’ve left anything on the plate, you’re not manly enough or wasteful. Our
plates are pretty big. You do the math. If you use smaller plates, you can even
get away with seconds without feeling guilty
- · Use visuals of everyday items to determine reasonable portion sizes.
The following portion sizes are examples of reasonable portion sizes. Individual
needs (and desires) may vary. 1 ounce of cheese equals 1 pair of dice. 3 ounces
of chicken, meat or fish equals 1 deck of cards. ½ cup of cereal equals ½ of a baseball. ½ cup
of vegetables equals 1 computer mouse.
- · Leave a few “bites” on the plate.
This one is certainly not easy to do. Build your
self-mastery while you trim your waistline! If you leave a small portion of
food on the plate at each meal it will add up. Used in combination with the
above techniques, refraining from clearing your plate will make a difference in
your circumference.
For more information or to schedule an appointment, call
(301) 233-6622.
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[1]
Mayo Clinic (http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-eat-healthy/art-20046590).
