Portion Control For Your Weight Loss Program
Weight loss is a matter of input versus output. The input side of the equation is the calories that you eat. Therefore learning portion control is extremely important to any weight loss program. Portion control has nothing to do with what you eat. It’s simply a matter of restricting the amounts you eat.
When I was a youngster my family owned a restaurant for a period of time. That’s when I first learned about portion control. Portion control is important in the restaurant business to maintain product consistency and costs.
That’s as true today as it was back then. But today it seems that everyone feels that bigger is better. There’s a mega-biggy everything, especially at the fast food places.
And when did the all you can eat buffet start? They didn’t exist way back when. You just have to pig out at the buffet so you get your moneys worth.
The bombardment of advertisements has given a lot of us a warped sense of exactly what a serving should be. Instead of portion control we have portion “out” of control.
Just learning what a serving should be is a great first step if you’re beginning a weight loss program. Eating smaller portions of the same foods you’ve always eaten may be the best “baby step” to take for weight loss.
What Counts as a Serving?
Bread, Cereal, Rice & Pasta Group
1 slice bread, 1/2 hamburger roll, bagel or English muffin, 6-inch tortilla or 4-inch pancake, 1/2 cup cooked rice, pasta, barley or bulgur, 1/2 cup cooked oatmeal or grits, 1 ounce ready-to-eat cereal, 3-4 small crackers
Vegetable Group
1/2 cup chopped raw vegetables, 1 cup leafy raw vegetables, 1/2 cup cooked vegetables, 1/2 cup cooked legumes (beans, peas, lentils), 3/4 cup vegetable juice
Fruit Group
1 medium fruit (apple, orange, banana), 1/2 grapefruit, mango, papaya, 3/4 cup juice, 1/2 cup berries or cut-up fruit, 1/2 cup canned, frozen, or cooked fruit, 1/4 cup dried fruit
Milk, Yogurt & Cheese Group
1 cup milk, 1 cup yogurt, 1/2 cup evaporated milk, 1/3 cup dry milk, 1 1/2 ounces natural cheese, 1/2 cup ricotta cheese, 2 ounces processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group
One serving = 2-3 ounces cooked lean meat, poultry or fish (4 ounces raw = 3 ounces cooked. This is about the size of a deck of cards or an audiotape.
1 ounce meat = 1/2 cup cooked lentils, peas or dry beans; 1 egg; 2 tablespoons peanut butter; 1/3 cup nuts; or 4 ounces tofu
All of the above serving sizes are for reference. You might not actually eat only 3 ounces of meat at a meal. But if you eat six ounces you know you’ve had two servings.
If you would like to get started with portion control for your weight loss program it would be a good idea to actually measure or weigh foods initially. After a while you’ll be a good enough judge of servings that you can just “eyeball”.
Losing weight is not easy. It takes persistence and a good weight loss program that you can stick to. But certainly portion control should be a part of any program.
By Jim Bolding
