Portion size and Weight loss

Portion size and Weight loss

By Neena Luthra  on: 22 January 2015
Rate this: 
 5 Rating  based on 2 Reviews

It’s easy to say but difficult to practice: Don't eat or drink too much. On the other way round, it's easy to eat or drink more than you planned to.
What Is a Serving Size? Instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of foods to familiar things.
For example, a single serving of:
Vegetables or fruit is about the size of your fist.
Pasta is about the size of one scoop of ice cream.
Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
Snacks such as pretzels and chips are about the size of a cupped handful.
Apple is the size of a baseball.
Potato is the size of a computer mouse.
Bagel is the size of a hockey puck.
Pancake is the size of a CD.
Steamed rice is the size of a cupcake wrapper.
Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).
The best way to determine the amount of food in a serving is to look at the Nutrition Facts label and measure it.
For example, fill a measuring cup with the proper-sized portion of vegetables, rice, etc. and then empty it onto a plate. That will help you learn what these serving sizes look like.
 Watch the Portion Size
At home:
Use smaller dishes at meals.
Serve food in the right portion amounts, and don't go back for seconds.
Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won't eat for a while.
Never eat out of the bag or carton.
Don't keep platters of food on the table; you are more likely to "pick" at it or have a second serving without realizing it.
At restaurants:
Ask for half or smaller portions.
If you have dessert, share.
At the supermarket:
Beware of mini-sized snacks -- small crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories add up.
Choose foods packaged in individual serving sizes.
If you like to eat ice cream out of the carton, pick up ice cream sandwiches or other individual-size servings.


 Related Blogs:
Eating to keep cholesterol in check
19 January 2015
There\'s no boubt that what you eat influences the levels of cholesterol and other fats in your blood. Numerous studies document that diet high in animal products and other saturated fats tends to elevate cholesterol levels, in contrast to low levels found in people whose diet mainly consist of wholegrains, fruits, and vegetables. People with a family history of heart disease should be diligent in following a diet that limits the cholesterol-raising foods and emphasizes the choleterol lowering foods indicated below: Foods that may raise cholesterol Hard margarine and vegetable shortening, which are high in saturated fats and tran fatty acids. Cookies, cakes, pastries, and chocolates, especially those made with saturated tropical oils, or partially hydrogenated oils. Full-fat dairy products such as cheese, cream and butter, all are high in saturated fats. Fatty meats and meat products, such as marbled beef, pork, and lamb chops, hamburgers, bacon, frankfurters, salamis, and other cold cuts. Foods that may lower cholesterol: Whole wheat, rye, and multigrain breads and rolls. Oatmeal, and breakfast cereals that contain oat or rice bran, as well as tofu and other soy products. Nonhydrogenated soft margarine, olive oil and canola oil, safflower, sunflower, cottonseed, and soy bean oils. Vegetables such as swee corn, onions, garlic, lima beans, kidney beans and other legumes. Fruits such as oranges, apples, pears, bananas, and such dried fruits such as apricots, figs and punes. Nuts such as almonds, walnuts, pecans; seeds such as sesame and sunflower seeds.
PCOS and Diet
25 February 2016
PCOS is a metabolic disorder that affects 5 – 7.5% of all women. It is the number one cause of infertility and if left untreated, can increase risk of endometrial cancer. In addition, women with PCOS are at a greater risk for heart disease and diabetes. Until recently, diet was not thought of as an important adjunct in treatment. However, since the fairly recent discovery regarding the role insulin resistance plays many experts now believe that diet should be a part of the treatment plan. It is believed that diet can help reduce insulin resistance, which can not only help erratic menses, hirutism and acne, but may decrease the risk of heart disease and diabetes as well. Role of Insulin in PCOS Exactly why and how PCOS develops is not quite clear, however most experts now agree that insulin plays a major role. Insulin is a powerful hormone that is released by the body’s pancreas in response to eating food – especially carbohydrates. It transports sugar out of the blood and into muscle, fat and liver cells, where it is converted to energy or stored as fat. Many women with PCOS have insulin resistance. This means that the process of getting the sugar out of the blood and into the cells is defective – the cells are “resistant” to insulin. The pancreas must secrete more and more insulin to get sugar out of the blood and into the cells. High levels of insulin or hyperinsulinemia, can wreak havoc in the body, causing any or all of the following conditions: polycystic ovaries, weight gain and/or difficulty losing weight, increased risk of heart disease by increasing LDL and triglycerides, decreasing HDL and increasing clotting factors. In addition, it can increase risk of diabetes by up to 40% by age 40. The discovery of insulin’s role in PCOS has brought hopes for better treatment. Treatment is no longer just aimed at treating the individual concerns (i.e.: erratic menses, hirutism, acne, etc.), but instead is now aimed at treating one of the underlying causes – insulin resistance. If insulin resistance is present, it is best treated with diet, exercise and weight loss if needed. Keep in mind that not all women with PCOS have hyperinsulinemia, but the majority do. Calculating Your Caloric Needs Since the majority of women with PCOS are overweight, calories are very important. For weight control, remember – all calories, whether from fat, protein or carbohydrate, in excess of your body’s needs, will turn to fat. In order to lose weight, you must stay within your calorie goal. For weight loss: To lose one pound a week, subtract 500 from your maintenance caloric level To lose two pounds a week, subtract 1000 calories from the maintenance level Dietary Recommendations for PCOS The following recommendations can help you plan your diet. The bottom line is that you need to find a diet that works for you and one that you can live with. > Do not eat carbohydrates by themselves. Instead, combine them with a protein and / or fat > Try to select lower glycaemic index foods as they will cause a slower rise in blood sugar. (Glycaemic index is an indicator of how rapidly the food turns to sugar in the blood). The lower glycaemic carbohydrates tend to have more fibre than the higher glycaemic foods. For example, bran cereal (10 gm. fibre/1/2 cup) has a lower glycaemic index than cornflakes (1 gm. fibre/1/2 cup). In other words, select breads, grains and cereals that are as unprocessed as possible. > Do not take your carbohydrate levels so low that you induce ketosis. You can test for this by purchasing ketone test strips at a pharmacy. Eating less than 40 grams of carbohydrate a day may induce ketosis. > Space the carbohydrates out during the day. This will cause less of rise in blood sugar and insulin peak as compared to eating all carbohydrates at one meal. > Avoid those carbohydrates that trigger more hunger or cravings (i.e.. pasta triggers craving for some people). > Drink at least 8 cups of non-caffeinated fluid as a low carbohydrate intake can cause dehydration. > For heart health, limit foods high in saturated and trans fats (i.e. fatty red meat, whole milk dairy, butter and stick margarine, chicken skin, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (i.e. olive oil, canola oil, nuts) and omega 3 fats (fatty fish such as salmon and bluefish, flaxseed, nuts) as these fats are heart healthy. > Exercise on a regular basis. Benefits of aerobic exercise: ◦burns calories and aids in weight control ◦lowers blood pressure ◦raises HDL cholesterol ◦may improve insulin resistance (this is proven in type 2 diabetics) Benefits of resistance training: ◦builds lean mass which will speed metabolism ◦helps prevent osteoporosis In conclusion, we know that weight loss is key in decreasing insulin resistance in obese women. It appears that a lower glycaemic diet may play an important role in helping to control insulin levels as well as promoting weight loss.
Neena Luthra

 View Profile

Famous Nutritionist / Dietician in Chandigarh, India 

A well-presented, self-motivated and confident dietician with experience of assessing patients' nutritional needs, then developing and implementing nutrition programs for them. Possessing the ability to communicate complex and sensitive information about dietary matters in an understandable form to patients. Having a proven track record of successfully promoting healthy eating habits to communities and suggest diet modifications to individuals.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; 'NutriSolution -  The Diet Clinique' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet in Chandigarh or for dietitian in Panchkula ? Interested in excellent weight loss service online or in Chandigarh ? Then contact me. You can view my reviews and experience of my clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated  claimes! Dietician Neena’s diets aims at overall nutritional correction with comprehensive individual assessment,  simple and practical  with long term results and  benefits
Neena Luthra
Dt. Neena Luthra
Famous Nutritionist / Dietician in Chandigarh Register Now!


By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree