Portion control is the key to losing weight because most of us eat enough until our stomachs can’t hold anymore. That is, we don’t eat until we are full by the number of calories we need to live; that’s the real way that we used to eat, but now we eat until our stomachs are absolutely stretched, a la Thanksgiving. So, that means that portion control is key to helping you understand how many calories you take in and calories that you take in are absolutely key to your losing weight.
2 AnswersLori Maggioni , Nutrition & Dietetics, answered
A portion is the amount of food that you choose to eat for a meal or snack. On the other hand, a serving size is a specific and measureable amount of food.
A recommended serving size is a standardized unit listed on a product’s nutrition label. It should be the first thing you look at when it comes to label reading. The Nutrition Facts label tells how many servings are in each package, as well as the calories, protein, fat, carbohydrates, sodium, cholesterol, etc. based on that serving size.
A portion is the amount of that food item actually served or consumed. For example, a serving size of tortilla chips may be 9 chips. If you choose to eat 18 tortilla chips as your portion, you will need to double the information on the nutrition label if you want to know how many calories you’ve had.
Many people are surprised to discover that most 20oz bottled drinks actually have 2.5 servings in them. That is why label reading is so important! Reading the Nutrition Facts label on packaged foods can help you make healthier choices by choosing the right portions.
1 AnswerServing size tells you the recommended size for one serving. Serving sizes are listed in common household measures (such as cups, ounces, or tablespoons) and in grams; the sizes are standardized to make it easier for you to compare similar foods. The serving size for the macaroni and cheese is one cup or 228 grams.
Servings per container shows how many recommended servings are in the entire package. If your child ate the entire package of macaroni and cheese, he or she would eat two servings (two cups).
2 AnswersDr. Dawn Marcus , Neurology, answeredAn easy way to limit portions is to use smaller dishes and bowls. Try using dessert bowls for your breakfast cereal and dessert plates for your regular meal plates. Your dish will look fuller, so you won't feel like you're skimping on meals.
Also, limit the size of your snacks. Don't eat your snacks right out of a large bag. Even most smaller snack bags contain more than one serving. Use the small "fun-size" snack bags offered for Halloween trick-or-treaters or get some resealable plastic snack size bags and make your own snack sizes for your favorite treats.
1 AnswerDr. Jennifer Hartstein, PsyD , Psychology, answered
1 AnswerDr. Joel H. Fuhrman, MD , Family Medicine, answeredStudies have shown that portion control diets result in significant weight loss that is maintained over five years for fewer than three people out of 100. These diets are doomed to fail because they do not satisfy our biological need for nutrients, and we continue to crave more calories than we actually require. In addition, these diets reinforce the low-nutrient eating that we now know causes most medical problems in modern countries. They are founded on weak science and perpetuate nutritional myths. To become healthy, disease-proof, and permanently thin, you can't escape the necessity of eating large amounts of nutrient-rich, healthy food.
Find out more about this book:Eat for Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 Volume Set)
2 AnswersDr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredIn general, the goal is to eliminate all distracting aspects from your eating environment. Studies show that eating while watching TV and eating with other people can both make you consume considerably more food than eating on your own, mainly because when you’re distracted you aren’t focusing on the food you're putting into your mouth and the signals your body is sending you. Moreover, studies have found that both lights that are too bright and too dim can make you consume more food. Finally, studies have shown that the size of the dishes you eat out of greatly affects your perception of how much you're eating. Opt for dishes that are small -- they’ll look fuller with less food, and you’ll trick your brain (and your stomach) into thinking you ate more food.
1 AnswerHealthCorps answeredWhen it comes to nuts and some other dry foods, we have quite a few different tools to measure a one-ounce serving. This includes a small baby food jar, a shot glass, a 3x3-inch sticky note, a one-quarter-cup measuring device, and a small spice jar.
2 AnswersLisa Lillien , Nutrition & Dietetics, answered