One of the biggest things that can affect your weight gain or loss is proper portion control. I find that most people are over eating because they do not know what is considered a portion or serving size and how much they should or should not be eating.
So, What is considered a portion or serving size?
In order to answer this question we need to break it down by food category and macronutrients (carbohydrates, proteins and fats):
Fruits
What is a portion or serving of fruit? A serving of fruit is considered to be 60 calories and 15 grams of carbohydrates. Fruits are part of your macronutrient carbohydrate group.
Fruit portions and serving sizes will differ according to the fruit. Here is a list of servings for some common fruits:
- 1 small apple, peach, pear, orange (medium or large fruits will be more than 1 serving)
- 2 plums, kiwi, clementines
- 1/2-3/4 cup blackberries, raspberries, strawberries, blueberries, grapes, cherries
- 1/2 banana, grapefruit (1 whole is two fruit servings)
- 1 cup honeydew, cantaloupe, watermelon
- 1/2 cup of 100% fruit juice, or canned fruit in 100% juice
Eat between 2-4 servings of fruit a day for both women and men. The amount of servings will depend on your age, gender and activity levels.
One way you can determine your serving amount per day is according to your activity levels. If you are not very active eat only 2 servings a day, if you are moderately active eat up to 3 servings a day. If you are highly active eat up to 4 servings per day. If you are gaining weight or not loosing weight, adjust your serving range per day to only 2 until you have hit your goal weight.
Fruits are healthy and pack a lot of vitamins and nutrients, but, do contain sugars. Although these sugars are healthier naturally occurring in the fruit, too much can lead to unwanted weight gain, so it is important to remain within your daily limits.
Vegetables
What is a portion or serving of vegetables? A serving of vegetables can range up to 50 calories. Vegetables are part of your macronutrient carbohydrate group.
Vegetable portions and serving sizes will differ according to the vegetable. Here is a list of servings for some common vegetables:
- 2 cups of raw leafy greens such as spinach, arugula, romaine, iceberg, kale
- 1 cup cooked leafy greens such as spinach
- 1 cup of most other raw non-starchy vegetables
- 1/2 cup of most other cooked non-starchy vegetables
Eat at least 3 servings of vegetables a day for both women and men. But, try to fit in more on a daily basis.
For the most part non-starchy vegetables are very low in calories but, high in vitamins and nutrients. You could eat almost as many non-starchy vegetables a day as you want, so mix it in with as many meals and snacks as you can. Just be careful what you add to them that will add calories, carbohydrates and fats.
Here is a link to a list of good non-starchy vegetable choices: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html
Grains
What is a portion or serving of grains? A serving of grains is considered to be 80 calories and 20 grams of carbohydrates. Grains are part of your macronutrient carbohydrate group.
Grain portions and serving sizes will differ according to the grains. Read labels to determine a serving based on calories and carbohydrate grams from above. Here is a list of servings for some common grains:
- 1 slice of bread
- 1/4- 1/2 bagel
- 1/2 English muffin or roll
- 1 small wrap/tortilla or 1/2 large wrap/tortilla
- 5 crackers
- 1 small muffin or 1/2 large muffin
- 1/2 cup cooked oatmeal, rice, pasta, couscous, quinoa, barley
- 3 cups popcorn
- 3/4-1 cup cereal
- 1/2 white or sweet potato (starchy vegetable – but, count as a grain serving in your diet)
- 3/4 – 1 cup corn (starchy vegetable – but, count as a grain serving in your diet)
Eat between 4-6 servings of grains a day for women and 6-8 servings of grains per day for men. The amount of servings will depend on your age, gender and activity levels.
One way you can determine your serving amount per day is according to your activity levels. If you are not very active eat only 4 servings a day for women and only 6 servings a day for men, if you are moderately active eat up to 5 servings a day for women and up to 7 servings a day for men. If you are highly active eat up to 6 servings per day for women and up to 8 servings a day for men. If you are gaining weight or not loosing weight, adjust your serving range per day to the minimum amount for your gender until you have hit your goal weight.
Grains are healthy and pack a lot of vitamins and nutrients, but, only when eating the right kind of grains. Opt for eating whole grain varieties of this category and not the unrefined ones. By eating unrefined grains you eliminate all the nutritional value of the grain and are left with useless empty calories which will most likely turn into fat.
It’s also very important to eat within your daily portion or serving limits. It is very easy to over eat grains and eat the wrong kind. You must read labels carefully, measure and plan out your meals according to your daily limit. Over eating grains will lead to unwanted weight gain.
Protein
What is a portion or serving of protein? A serving of protein is considered to be 1 ounce and equals 28 calories and 7 grams of protein. Proteins are part of your macronutrient protein group.
Protein portions and serving sizes will differ according to the protein. Read labels to determine a serving size based on calories and carbohydrate grams from above. Meals can include anywhere from 1-4 ounces of protein. Here is a list of servings for some common proteins:
- 1 ounce of lean red meat, chicken, turkey, pork, fish, ham
- 1 slice deli meat such as turkey, roast beef, chicken
- 1 egg
- 1/2 ounce nuts
- 1 tablespoon peanut butter
- 1/4 cup beans and peas
- 2 tablespoons hummus
- 1/4 cup tofu
Daily protein intake is considered to be approx. 46 grams for a sedentary woman and approx. 56 grams of protein for a sedentary man. Key word is sedentary, that means a non active person. The amount of grams will depend on your age, gender and activity levels.
One way you can determine your grams per day is according to your activity levels. If you are not very active eat approx 46 grams a day for women and approx 56 grams a day for men, if you are moderately active add at least 7 grams more for both women and men. If you are highly active eat at least 14 grams more for both women and men. If you are gaining weight or not loosing weight, adjust your serving range per day to the minimum amount for your gender until you have hit your goal weight.
These numbers are just estimates, more or less may be needed for certain individuals according to strength training and muscle building routines or other lifestyle, dietary reasons.
Dairy
What is a portion or serving of dairy? A serving of dairy is considered to be 90 calories and will include carbohydrate and/or protein grams. Dairy products are part of your macronutrient protein and/or carbohydrate group.
Dairy portions and serving sizes will differ according to the dairy product. Read labels to determine a serving size based on calories from above. Here is a list of servings for some common dairy products:
- 1 ounce of cheese
- 1 cup of low-fat or fat-free milk, yogurt and soy milk
- 1/2 cup ricotta cheese
- 2 cups cottage cheese
Daily dairy intake is considered to be 3 servings for both women and men.
Dairy products contain calcium, so, it is important to try to meet the 3 serving requirement. Opt for eating low-fat varieties of this category to limit the amount of fat and cholesterol in your diet.
Fats
What is a portion or serving of fat? A serving of fat is considered to be 45 calories and 5 grams of fat. Fats are part of your macronutrient fat group.
Fat portions and serving sizes will differ according to the fat. Read labels to determine a serving size based on calories and fat grams from above. Here is a list of servings of some common healthy fats:
- 1 tsp. oils such as olive and canola, nuts, peanut butter, avocado, butter, margarine
- 1 tbsp. regular fat dressing, mayonnaise
- 2 tbsp. low-fat dressing, mayonnaise
Eat 5 servings or less of fats a day for women and 6 servings or less of fats per day for men.
Fats pack a lot of vitamins and nutrients, but, only when eating the right kind of fats. Opt for eating the healthy fat choices listed above.
It’s also very important to eat within your daily portion or serving limits. Fats are added to a lot of processed food, so, limit those foods and eat fresh where available adding the fat yourself for cooking with or to enhance flavor. Over eating fats will lead to unwanted weight gain.
Now that we have learned what a portion and serving size is, let’s answer the next question.
How do you control it?
Here are some steps you can take to help control your portions and servings throughout the day:
- Determine your personal portion or serving sizes from above, based on each food category according to your gender and daily activity levels.
- Stay within those limits on a daily basis.
- Measure and weigh your food so that you know exactly how much you are eating and what a portion or serving size should look like. Here is a handy chart you can use to do all of your measuring using your hands: http://www.healthyeating.org/Portals/0/Documents/Tip%20Sheets/Portion_Serving_Size_Chart_Eng.pdf
- Eat from 2 or more food categories per meal or snack, not just one! This will help control over eating of one food category at any given time, give you variation and help you feel fuller.
- Eat from all food categories, do not neglect any! Each food category gives us something different, without it our body will most likely be missing some part of an essential vitamin, mineral or nutrient. If you eat your recommended portions from each food category, your body should be getting all it needs to function at its best!
Follow these 5 steps and you will be on your way to a portion controlled healthy eating lifestyle. It takes some planning and understanding, but it is all worth it!
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