You know that you have been eating healthily and what’s more, you have also included super foods like nuts and avocado shakes in between meals. However, why are you still struggling with the numbers on the scale?
One of the biggest culprits for weight gain is in the portions of food you consume.
Let’s try recalling what you ate yesterday.
- BREAKFAST
- 2-in-1 coffee – everyone needs coffee, right?
- LUNCH
- Fish bee hoon soup – soup must be heathier than everything else
- SNACK
- Honey coated walnuts – why not? Walnuts are known to be memory boosters
- DINNER
- Home-cooked grilled chicken – protein is important so no harm taking more
As the society becomes more affluent, food portions gradually become bigger as well. This results in portion distortion where the bulk of the population consumes a bigger portion of food than that recommended daily calorie limits.
Just like how the saying “there’s always room for dessert” goes, many people indulge in sinful sweet treats after meals and often fail to realise that they are expanding their waistline at the same time.
Recommended portion sizes varies for different age groups, gender, exercise levels and body size. Typically, women have a smaller caloric requirement when compared to men but often consume the same servings of food.
SO HOW DO I CONTROL MY PORTION SIZE?
For a start, ask for less when ordering your food, especially refined carbohydrates, which contributes nothing but additional energy for you to burn. It should be at most ¼ of your plate size.
The same amount applies to protein intake or you could use your palm size (excluding fingers) as a guide. The remaining of your plate should be filled with colourful vegetables or ¼ for fruit, if any.
Don’t cheat by piling up your plate. Beverages should be kept at regular sizes (don’t upsize your fizzy drinks) and preferably low sugar.
An easy way to enjoy your meals without sabotaging your calories count is as simple as sharing two main dishes among three friends with an additional serving of vegetables. This way, all of you get to enjoy more dishes guilt-free.
Your parents probably taught you to finish everything that is on your plate from young. Although you may think that it does not appear to be too much, forcing down everything on your plate every day actually adds up. Instead of finishing every last piece of your food, start to plan ahead by ordering or preparing lesser food.
Start small by gradually cutting down your food portion and you will be on your way to a healthier you.
If you’d like to learn more about Nutrition or organize a similar talk for your company, feel free to contact us at info@fhi-online.com or simply drop us a message here!