Getting the Right Portion Size: Nutrition Tips

At the end of the day, losing weight is a numbers game. It’s all about calories in versus calories out.  Sometimes people insist they are eating well and healthily and I’m sure they are – but they are eating too much of the healthy food.  If you eat plenty of lean meat, whole grains, fruits, healthy fats, etc, but your portions are larger than they should be, you won’t lose weight and actually might gain weight.

Portion Size Guide:portion-size-guide

It is very easy to go through a small bag of almonds or cashews which you chose as a healthy snack for the cinema instead of potato chips. But that small bag will actually have the same or maybe even more calories than the potato chips.  This is why it’s so important to learn about portion containers and the proper portion sizes.  The latest fitness craze that has gone around the world is a simple three week system known as the 21 day fix.  This program teaches users how to eat and how much to eat of each portion.  If you follow the portion control diet to a tee, you won’t have problems losing weight.

How many carbs should I eat each day?

Most people will start the morning with a bowl of cereal and if judging by my brother’s cereal bowl is any measurement of what most people do, he has about 2 cups of cereal.  That is about 3/4 too much. One portion of carbs is equal to about 1/2 cup.  While you might scoff at that as being way too small, if it is a fiber rich cereal like oatmeal or all-bran, it is all you need. And when paired with yogurt, milk and a piece of fruit, it is a completely fully balanced breakfast.

Look at it this way. What do farmers feed to pigs to fatten them up? Grains!  Because plenty of grains will help the pig gain weight.  If you want to get fattened up, you’ll eat plenty of grains. But to stay lean or to lose weight, you need to eat less carbohydrates and more lean protein and vegetables.

How many vegetables and fruits should I have while on the program?

Depending on your height, weight an desired goals, you’ll be able to eat different quantities of fruits and vegetables.  But because fruits are higher in sugar, it isn’t recommended to have more than 2 or 3 pieces a day.  A portion of vegetables is around one cup but because vegetables are so low in sugar, high in nutrients and low in calories, you really can’t eat too many of them.  4 cups a day is ideal but if you go over that, it isn’t a problem.  Don’t eat primarily vegetables like carrots and tomatoes, try to get in some leafy greens as well.