Do you ever marvel if you happen to’re serving up the best meals portion dimension if you’re creating your snack or meal?
Portion sizes and serving sizes could be complicated.
- How a lot ought to I be consuming?
- Ought to I comply with the serving sizes?
- How do I do know whether or not or not I want greater than the “common” particular person?
These are only a few of the various questions I hear from the neighborhood each day!
To ensure that the vitamins you’re consuming to do their job and gas your physique appropriately, we have to guarantee we’re consuming the best quantities.
While you perceive what meals portion sizes your physique wants, it helps you get the best steadiness of each day vitamins, which permits our our bodies to really feel their greatest each day and stop power illness and well being problems in the long term.
So on this article, you’re going to find every thing it’s essential find out about portion sizes so you are feeling assured in the way you’re nourishing your self and know that you just aren’t unknowingly over- or under-eating.
Portion Measurement Vs. Serving Measurement
The very first thing it’s essential perceive is the distinction between portion sizes and serving sizes.
Oftentimes individuals use the phrases portion sizes and serving sizes interchangeably, however there’s truly a distinction between the 2.
What most individuals perceive is serving sizes. Serving sizes are the rules which are discovered on diet labels for packaged meals gadgets.
They’re particular, standardized and measurable and are assigned serving sizes by the FDA based mostly on generalized, really useful tips for what the common particular person eats.
Portion sizes, alternatively, are particular person to you, your wants, and what you select to eat. There is no such thing as a set, normal portion sizes. While you select to eat a meals merchandise then bodily take a specific quantity, the quantity of meals in your plate is your portion dimension.
Why Consuming the Proper Portion Measurement is Essential
Our our bodies are fairly actually made up of the meals that we eat. We synthesize tissue, extract vitality and carry out bodily features on account of the vitamins we obtain from meals.
Consuming an excessive amount of meals or not sufficient meals can alter these vital processes and result in problems later down the highway.
On one hand, if you happen to’re perpetually under-eating or not getting sufficient of sure meals, you’re seemingly missing very important diet which might trigger fatigue, lethargy, muscle loss, hair loss, brittle nails, irritability and extreme thirst over time.
Alternatively, persistently over-eating may make your physique really feel lower than its greatest and trigger a variety of signs like unintentional weight acquire, excessive ldl cholesterol, excessive blood sugar, coronary heart illness and lots of extra.
Taking the time to find out what portion sizes are best for you in alignment along with your well being and wellness targets could make all of the distinction in how you are feeling and performance each day.
1. Helps You Get The Right Balance Of Daily Nutrients
When we have the right balance of nutrients, our bodies are able to function their best. This is one of the best ways we can prevent chronic disease and health complications in the long run.
2. Keeps You Feeling Full and Energized
When we’re not eating enough food over the course of the day, we’ll consistently feel a slight sense of hunger. This can lead to irritability and even anxiety. On the other hand, when we eat too much over the course of the day, instead of feeling hungry and irritable we can feel overly full and lethargic. The goal is to eat the right portion sizes for your individual body which allows you to feel satiated and energized!
3. No Food Items Are Off Limits
The more you understand portion sizes that work for you, the more you understand that you don’t have to completely remove or restrict food items from your diet. It’s perfectly fine to enjoy food items in moderation that may not necessarily be the most nutritious option. Understanding and getting comfortable with portion sizes gives you the confidence and clarity you need to find a happy medium with your health and wellness.
6 Steps to Find the Right Portion Size for What You Need at Each Meal
Portion sizes are individual to each and every person on any given day. Dinner yesterday maybe a little smaller than it is today — and that is perfectly fine!
Contrary to most people’s beliefs, food portion sizes generally aren’t one of the first few things that we tackle.
Understanding portion sizes involves so much more than just knowing the numbers or hard facts, it’s about becoming in-tune with your body.
One of our members came to us after having tried just about everything — from calorie and macronutrient counting with apps to meal plans and diet programs, she just couldn’t seem to figure out a way to keep her portion sizes under control.
Despite the fact that she wanted to talk about portion sizes right off the bat, we instead discussed mindful eating and how she could use it to re-acclimate herself to her hunger and satiety cues. We then discussed her wellness goals as well as her usual activity and how these factors may impact her hunger cues and subsequently her portion sizes.
By taking a step back and looking at the big picture, she was able to understand that her hunger wasn’t the enemy, but rather the key to her success with portion sizes.
Use this same approach by utilizing the following 6 steps to determine what portion sizes are right for you.
1. Start by Checking In With Your Hunger And Satiety Cues
This one will always be most important.
When do you usually feel hungry? How full are you after meals? Are you truly satiated or do you usually feel hungry again after just an hour or so?
Get to know your hunger cues. Take a look at your usual habits and tendencies with a lens of curiosity, simply taking a moment to reflect can give you so much information for how you should proceed.
If you find that you’re uncomfortably full after most meals, slightly reduce your portion sizes and reassess. If you find that you’re hungry very soon after a meal, try increasing your portion sizes and go from there.
It’s all about your individual body and individual needs.
2. Practice Mindful Eating
Often times eating becomes just another task on a to-do list for people. It’s something we need to quickly do to get on with our day.
Unfortunately, this approach to eating can often lead to mindless eating over time. This is when we stop truly experiencing, tasting and appreciating our food. This can also lead to larger or smaller portion sizes than we really need.
Take some time to bring mindfulness back into your mealtimes. This is a great resource for you to use while attempting this!
3. Take Your Daily Activity Into Account
Your activity impacts your energy needs. Are you frequently moving around throughout the day? Or are you primarily sedentary? The more we are moving, the more energy we need.
You may find that this often fluctuates, therefore your portion sizes will fluctuate as well. Always be sure to acknowledge your movement and how that impacts your hunger and satiety.
4. Determine Your Strengths And Weaknesses
We all have both strengths and weaknesses, especially when it comes to portion sizes. Be sure to determine what yours are and address them as best as you can.
For example, if you know that after you’ve gone 5+ hours without food you no longer have control over your portion sizes, try not to set yourself up to fail! Be sure to have a snack to help hold you over, even if that means packing or prepping something in advance.
5. Use Your Plate As A Guide
Generally speaking, certain food items and macronutrients are associated with larger or smaller portion sizes. A great way to use this to your advantage is to use these general guidelines as a starting point.
The following visual is a generalized recommendation for how much of each component we should have on our plate.
Will this guide stay the same for everyone? Of course not. But it can be a great place to begin if you’re just getting started!
Common Mistakes People Make with Portion & Serving Sizes
As you’re learning portion sizes, there are a couple common mistakes people make when learning them all on their own. Let’s go through some of the most common ones so you can actively avoid them!
1. Attempting To Always Make Portion Sizes Exact
When making a lifestyle change and attempting to reach health and wellness goals, this is one of the first mistakes many people make.
It can be so easy to become hyper-focused on exact portion sizes, but in reality, it truly isn’t necessary. If we’re constantly attempting to make portion sizes exactly by using measuring cups, spoons, and scales, the lifestyle you were attempting to make will quickly become a rigid diet.
It’s important to be cognizant of your portion sizes, but perfection just doesn’t exist — so why stress yourself out over it? Use these tools to familiarize yourself with your portion sizes, then build your confidence with ball-parking and eyeballing from there.
2. Think Serving Sizes Apply To Everyone
Every packaged food product you purchase has a nutrition label on the back with predetermined serving size.
These serving sizes are based on the “average” American, with the assumption that they consume a 2,000 calorie diet. In reality, not everyone fits into this mold. Some people will need larger portion sizes, while others may need less.
While these serving sizes can be a great place to start, they should not necessarily dictate all of your portion sizes. This is where working with a registered dietitian could be useful. Relying upon your explicit well being and wellness targets, they will let you know what portion sizes will seem like for you in relation to listed serving sizes and the way you should utilize them in a practical, maintainable method.
3. Ignore Starvation And Satiety Cues
Typically it may be arduous to belief your self, particularly in terms of starvation and fullness.
Am I actually hungry for extra meals, or do I simply need it? How do I do know if I’m truly full?
There are such a lot of questions that run by way of our minds in terms of figuring out how a lot to eat. Sure, we do wish to take into consideration portion sizes and concentrate on them, however we additionally must hearken to our our bodies.
Our starvation and satiety cues are the physique’s method of telling us that we’re in want of vitality or have had sufficient vitality. Once we’re not in-tune with these cues, it may be straightforward to over-eat or under-eat as a result of we’re following strict portion guides as an alternative.
4. At all times Hold Portion Sizes The Identical
As soon as we all know what portion sizes we ought to be consuming, they need to be the very same on a regular basis, proper? Not precisely.
We eat to gas our our bodies. Some days we want minimal gas, different days we might have fairly a bit extra. For instance, if you happen to’re mountaineering, operating or working outdoors in your yard – you’re going to wish bigger portion sizes than in case your hanging inside watching films all day.
Moreover, well being and wellness targets have to be taken into consideration. Are you seeking to acquire muscle? Or possibly you’re attempting to keep up your weight – this can even come into play when figuring out portion sizes as nicely.
Simply do not forget that your day-to-day actions and targets will alter your vitality wants now and again.
Placing This Into Follow
We’re all so distinctive as people and our day-to-day lives are so completely different. Our wants are so individualized and are consistently altering.
That’s why it so essential so that you can learn to turn into extra conscious of your physique and its personal must greatest help your self.
And that’s what I information you thru within the Aware Diet Technique™. If you happen to’re prepared to have extra help in your journey and to construct belief in find out how to greatest care in your physique, join us inside.
Whereas it takes persistence and follow to totally be in tune along with your physique, you’re deserving of getting that confidence that you just’re caring in your well being in one of the simplest ways.