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Portion Control Tips
Portion control tips will greatly help you to reduce fat permanently and live at your goal weight!
Portion control is essential to good weight management.
So, how do you know what to eat and how much? As far as what to eat print the low glycemic food list. Now you need to know what a single serving looks like and just as importantly what ratios of what food at each meal.
Serving Sizes
Low Glycemic Grains
1 slice of sprouted grain bread (1 oz.)
1/2 sprouted grain bun, bagel or muffin
4 small wholegrain crackers
1 sprouted grain tortilla
1 oz. cold cereal
1/2 cup cooked low glycemic cereal
1/2 cup high protein(60%)pasta (Barrilla's is low glycemic)
Low Glycemic Vegetables 5 - 9 servings a day!
1 cup raw leafy vegetables
1 1/2 cups raw chopped vegetables
1/2 cup cooked low glycemic vegetables
8 oz. low glycemic vegetable juice
Low Glycemic Fruits 3 - 5 servings a day!
1 medium apple or orange
1/2 cup blueberries, strawberries, rasberries, all berries are low glycemic
1 pear
1/2 papaya
1/2 grapefruit
1 peach or nectarine
1/4 medium avocado
Milk
8 oz. unsweetened almond milk or soy milk or low fat cow's milk
1 1/2 oz. cheese or 1/2 cup cottage cheese
6 oz. kefir
Meat and Beans
2 oz. cooked lean meat/poultry/fish
2 eggs or 7 oz. of tofu or 1/4 nuts (7 nuts)
1 cup cooked dried beans (lentils, kidney, adzuki, navy beans, pinto or chickpeas)
2 tablespoons almond butter or any low glycemic nut butter (see list)
Now you know what a single serving looks like and serving sizes are the key as far as the best portion control tips.
Also extremely important portion control tips are the recommended meal ratios:
55% low glycemic carbs
25 - 30% good fats (omega 3s not the saturated fats)
15 - 20% protein.
| It's important to note that how we eat is very individual according to our metabolism and also our metabolism can be increased by how we eat. We have different inherited vulnerabilities as well, so some people have more sensitive digestive systems. You must keep a food diary and pay attention to how you feel after you eat a meal. You will be doing this until your eating style has improved to support your optimal health and weight management. Do you have good energy? Is your mental clarity good? You may need to adjust the ratios of grains and protein depending on how food affects you. A healthy eating plan is flexible and individualized for you. These portion control tips are guiding principles. |
Think of your meal as a plate (pie chart) and 1/8 of the circle is fat (naturally occurring in the protein or nuts, avocado or a teaspoon of olive oil,) a little over 1/2 of the plate is low glycemic carbs (vegies, salad greens, fruit, and whole grain) and the rest is protein. Optimum for your digestion you could eat mostly plant proteins with your wholegrains. So if you have pasta (Barilla is low glycemic) for lunch make your protein the nuts on your salad with a little freshly grated parmesan for the pasta. If you have broiled chicken for dinner eat it with vegies and salad.
Meals include: 1 serving fat(in food and a teaspoon or so of olive oil), 2 1/2 servings salad and vegies, 2 servings of low glycemic wholegrain dish (high protein pasta, sprouted grain breads or crackers) and 2 1/2 servings protein. Protein can be milk on your cereal.
Snacks look just like meals only smaller. 1/2 serving of fat that includes protein with fat like 7 nuts or 2 tablespoons of almond butter. It could be 2 tablespoons of cream cheese or kefir cheese. 2 servings of fruits and vegies or 1 serving wholegrain and 1 serving protein. Avocados are a good source of good fat so you can also have 1 oz. of guacamole on a low glycemic cracker. Add 1 oz of protein, chicken or hardboiled egg to be biochemically balanced.
Portion control tips must include the biochemically correct snack - examples below:
1 apple with 1 oz. of cheese (low glycemic carb=apple; fat and protein=cheese.) This is a great 10:00 a.m. or 2:00 p.m. snack
1 apple with 1 T. low glycemic peanut butter (see list) or almond butter
celery sticks with peanut or almond butter
1/4 (half of 6 oz. carton ok) cup plain yogurt with frozen low glycemic berries (cherries are yummy - you can add a very small amount of low glycemic sweetener if necessary.)
7 walnuts or almonds (or nut you like) and an orange, apple or low glycemic stone fruit in season or 1/2 cup berries.
1 smoothie or shake with 8 oz. of almond, soy or low fat cow's milk, 1 T. flaxseed meal (good fat), 1 serving low glycemic fruit
1 hardboiled egg (fat in yolk,) 2 small low glycemic crackers, 1 apple, cucumber slices with fresh squeezed lime juice
1 oz. cheese, 1 low glycemic cracker with 1 oz. guacamole on 1 low glycemic cracker
So do you get the idea of the best portion control tips? A low glycemic meal or snack is half low glycemic carbs, 1/3 good fat and a little less protein to make it biochemically correct. Getting the fat in the protein (raw nuts, eggs, fish) is an excellent way to do this. How important is this in your fat loss plan? It is HUGE! It is the difference between success and failure, it means whether you have food cravings or not, it is your health.
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