Mar 11, 2009

Portion Control–An Important Piece to the "Get Fit" Puzzle!

We wonder why we get fat and unhealthy, but we don't stop to analyze the typical American diet to see why! Here are some common pitfalls, especially if you want to lose weight and gain health. And better yet in preventing obesity, high body fat and poor health.
  • Eating too many processed, packaged, and man-made foods
  • Eating too much fried and breaded foods
  • Excessive consumption of beef (and other animal protein foods)
  • Lack of fiber
  • Eating junk food and fast food
  • Excessive consumption of sugar and white flour
  • Not eating quality, wholesome foods
  • Eating too many calories
  • Not eating enough calories (starvation diets)
  • The wrong nutrient ratio
  • Daily meal timing
  • Restrictive and Unbalanced diets
  • Excessive use of medications and diet drugs!
  • Not drinking enough water and the consumption of the wrong kind of liquids
  • Lack of exercise and activity
This is the short list and not in any significant order!

Portion control (meal size) is an enormous problem! We also add tons of unneeded and fattening calories because we put sauces and dressing on everything! Not only do we eat too much in general (or go the the other extreme and starve), but our portions are huge–we "super size" everything (except for what we should–water)! If you are eating until you feel overly full, you are adding to your weight problems. You can only assimilate so many nutrients at one time—the rest are stored as fat.

Most plates

Your plate does NOT have to look like this!

Healthy plates

We should concentrate on the amount of food on our plates. We need nourishment, but not 2,000 calories at one sitting. We need to learn when to stop eating.
Here a few "Meal Size" Rules–four portion control tips:
  1. Stop eating so much.
  2. Stop super-sizing everything.
  3. Don’t keep eating just because everyone else is.
  4. Exercise self-control!
• Feeling full helps you decide when you’ve had enough food, but it’s not always the best gauge to help you stop eating.
• Try ending a meal three to five bites before you actually begin to feel full.
• Feeling full after drinking water would be the only exception here.

Here is a guide to help you with portion control and some photos to help you gauge your portions so that you be and stay lean, healthy and fit!

Paw Recommended Calories Guide (Per Meal)
Daily Caloric Maximum Calories Intake Per Meal
1,200 calories 300
1,300 calories 325
1,400 calories 350
1,600 calories 400

Portion control tools:
Measuring cups, bowls, and spoons will help you when
you begin tracking portion sizes. After you use them for
a while, you will be able to estimate amounts on sight.
A food scale is also helpful.

4 oz. cooked chicken breast

1 Tbsp. parmesan cheese

1/4 cup legumes

1/4 cup nuts

1/2 cup milk

2 cups vegetables

1 cup cooked rice

1 cup cereal

1/2 Tbsp. - 1 Tbsp. - 2 Tbsp. olive oil and salad dressing

All this and more in MY DIVA DIET: A Woman's Last Diet Book, because we want you to succeed-attain the body you've always dreamed of–lean, fit, healthy, and more functional (and for life)!
E.C.L. Empower - Challenge - Legacy
The MY DIVA DIET Mission is to empower women so that they can get into great shape, to challenge them to be better women, and to ensure a legacy of good health for the next generation!


lunaticg said...

You're measuring tools make me wanna think on how much I eat everyday.

Military Momz said...

You always have the most interesting posts that are so informative!!! Thanks. Wishing you a great weekend!!!