Just a few nuts, some added dressing, cheese cubes; these are just a few foods that it’s easy to underestimate the amount we are eating and rack up the calories quickly. It’s important to weigh and measure foods for a few weeks at least to get a more accurate idea of portion sizes. This will also help you think about getting the most out of your food choices. Quick: how many almonds is 100 calories? It’s 14. How many of us eat 14 almonds and stop? We are more than likely eating double a portion size. And, are 14 almonds satisfying? It’s easy to eat a lot of calories eating small, dense, high fat foods. It doesn’t mean they don’t have their place but be knowledgeable and realistic about your portion sizes.
Portion distortion can happen with any foods. Weigh and measure your foods especially until you have a more accurate picture in your mind of a true portion size. How many ounces of chicken are you really eating? What about your rice or pasta portions? One area to be especially vigilant about are packaged foods. You grab a bag of chips being “good” because the package said 100 calories. However, you realize that the container has 3.5 portions! So, your 100 calorie snack is now 350 calories!
If you are in the weight loss phase, keep a watchful eye on fruit portions also. Remember, fruit is healthful but it doesn’t contain 0 calories. High glycemic index fruits, in particular, contain a high number of calories and especially carbs, which you might want to limit during the weight loss phase. High glycemic fruits include bananas, grapes and melons. Again, fruit is very healthful and can also satisfy a craving for something sweet but be mindful of portion size and the types of fruits you are eating. Lean towards low glycemic fruits and stay away from fruit juices when trying to lose weight as these can be high calorie, low fiber and less satiating than eating the whole fruit in its natural state.
Lastly, when eating out be mindful of your portion sizes. This is especially true in many chain restaurants in the United States who are notorious for serving humongous portions. A few tips to keep your portions in check:
- Many restaurants now print the calorie counts in their menus. Use these to make healthier choices.
- Don’t always assume a salad is the healthful option. Again, use the calorie guides to make your meal selection. Sometimes a burger is the better choice.
- Don’t be afraid to make substitutions or omit items that aren’t in your meal plan. This includes having dressing served on the side so you can control the portion size or asking for tomatoes or cottage cheese instead of hash browns. Or, ask for a side that comes with another meal instead of yours. Use the menu as just a list of items that are available in the restaurant. Be kind and understanding with the waitstaff not demanding and many times they will try to accommodate your request.
- Split your meal and put it in a ‘to go’ box immediately. Or, you can even have the restaurant pack it up and only bring out half the portion.
- Split the meal with someone else at the table. This is both calorie and cost effective.
- Once you are full have your plate taken away immediately. This will keep you from picking at your plate needlessly after you are full.
- Order your meal first. You will be more likely to stick with a healthier choice rather than changing your order after you hear about the other high calorie choices your dinner companions are ordering.
- Play the tape forward – meaning how are you going to feel later that day or tomorrow morning based on what you’ve eaten? Will you feel stuffed and bloated or light and energetic later?
- Lastly, enjoy yourself and concentrate on the company you are with and the occasion. Living healthily is a long-term endeavor, while one meal won’t change much, it’s the accumulation of small habits that will lead to your overall result.
Michelle Aragon is an educator and certified health coach living in Los Angeles. Her website is soultosoulhealth.com
