How much are portion sizes? What is a single serving?
It is difficult learning about portion sizes. All foods have different calorie weights but once you start looking for the calorie weight, portion sizes becomes easy and intuitive. Suddenly, you just know how much of what, constitutes a single serving.
The truth about portion sizes are that the size of a single serving is not the same for all people. There is no such thing that a single serving of milk is 150ml, 200ml or 250 ml.
The size of a portion depends on the total calorie count of your entire meal. For example: If you eat nothing in a 24 hour period except some milk, then a single portion of milk may be a few liters!
You can do this in an easy way, an accurate way or just as a guideline depending on your own personality type and what works for yourself.
See if you can draw similarities between the three methods:
Easy Portion Sizes
Calculate the calorie requirements and deduct 10 percent. Prepare the foods mediterranean diet meal plan, estimate the calories and dish the amounts roughly equal to the calorie requirements
Accurate Portion Sizes
Calculate the exact calorie requirements. Weigh each portion of each food on a food scale. Only eat the exact food portions that do not exceed the total calorie requirements.
Guideline Portion Sizes
Calculate the calorie requirements. Learn the calorie weight and volume of each food item (do not worry, this in only hard when you start, it becomes very easy with time)
Estimate the portion sizes that comply or match calorie requirements the closest.
Calculating your portion sizes are easy!
All three methods require that you calculate calorie requirements.
You then look at your meal plan (Which foods you are eating in what relationship to each other) and then;
All three methods involve calculating how many calories are in which amount of food
You may also look at your meal plan and calculate the average calorie weight for the food on your meal plan. You may also calculate the total calorie requirements for all the people that will be eating together and then add together the total estimated calories of all the food items in your meal plan. You may then increase and decrease the food weights to balance or match calorie and taste preferences.
General tips to reduce portion sizes
- Do not eat in front of the TV.
- Have a glass of water 30 minutes before a meal.
- Eat in a social environment, make any meal an event.
- Eat slower, use smaller plates avoid going for seconds.
Give yourself time to digest a meal before deciding that you are still hungry!
Restaurants and dining out tips
Fast food: Order from the kiddie menu, the portions are much smaller. Some fast food (medium) portions with a drink, could be as much as 60 percent and more of your total daily calorie requirements.
- Share a single desert with three or four people. Not only is it very sociable but itshould also be fun and entertaining
- Order one main meal and share it with another person
- Only eat half and take the remainder of a main meal home with you to enjoy later.