Proper Portions

Do you eat super healthy? Do you have a sneaky snack but the results are major?
Well maybe I have just sussed out your big weight gainer for you struggling dieters.

PORTION SIZES!!!

Most of us got told to finish what is on our plate from a young age, but is this right? Should we really put so much food into our bodies?

Portions and Kids

You may feel that your child is a fussy eater and will not finish or even start a meal. If your child is not starting a meal it can be that they are put off by the size of the food on the plate, or that they are not hungry to start another meal as the last one was too much. Remember children are much smaller than ourselves so do not need meals the size of our own. follow this simple guide to getting your child's portions spot on!


Two fingers - 1 serving of cheese
Open palm  - 1 serving of meat
Closed fist - 1 serving of fruit, vegetables and carbohydrates
Cupped hand -1 serving of cereal or grain
Tip of thumb- 1 serving of margarine, oil or dressing
Thumb - 1 serving of sweets

To make it interesting for your child get them involved work together to get the portions right. Imagination is key what is your child interested in, for example boys in particular may pretend there hand is a crane this can measure out the amount of cereal for their breakfast with one grasp of the 'crane'.

Now its your turn. Are you eating the right amount?

It doesn't matter if you are eating super foods all day everyday, if you have to little or too much of something it can be a serious risk to your health. The advice I will give you now is for an adult looking to maintain a healthy weight, if you are looking for weight loss simply reduce the portion slightly. Do not reduce to much as this may kick start your starvation response, this is where your body will store the fat you intake as you have tricked your body into thinking you will not be getting food for a long time, as a result you may gain weight in the long run. finding the right balance is always key!

Lets start with starch.

You need around 8-10 portions a day to maintain a healthy weight, but remember this depends on your activity levels.

Here is a list of portions of starchy foods, more than one portion can be used for each meal. 

3 tablespoons of breakfast cereal
1 slice of bread
1/2 baked potato
2 small boiled potatoes
3 tablespoons of boiled pasta
2 tablespoons of boiled rice
1/2 pitta bread
1/2 scone
3 small crackers

Protein

You should have around 2-3 portions of protein each day! Take a look at my list of portions and see if you meet the recommendations. 

1 ounce cooked lean meat
1 ounce of cooked poultry without skin
1 ounce cooked fish or shellfish
1 egg
1/2 ounce nuts or seeds (about 2 Tablespoons)
1 Tablespoon of peanut butter or almond butter
1/4 cup cooked dried beans, peas or lentils

                                

Dairy 

The recommended amount for dairy is 3 portions, for example this can be anything from the list below.

1 cup milk/ half pint
1/2 cup evaporated milk
1 cup yoghurt
1.5 ounces natural cheese (1/3 cup shredded), such as cheddar, mozzarella, Swiss, Parmesan
2 ounces processed cheese
1/2 cup ricotta cheese
2 cups cottage cheese

 

Fruit and Vegetables

As we all know you need at least 5 portions a day.

1 cup of raw veg

1 or 2 slices of a large fruit (pineapple)
2 cups raw leafy greens 

1 medium size fruit (apple)
1 cup of cooked veg

2 small fruits
1 cup 100% vegetable juice

3 heaped tablespoons of beans

Fat and Sugar

Try not too have to many fats and sugars. keep your intake to a minimum. 

I hope this has given you a better understanding of what a portion really is. It isn't that large at all! so next time you cook dinner just watch how many portions you actually are having. 

Richard Taylor Personal Training Club

www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!"