Daniella Obuwan Oshiame- 4 Comments
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Portion Control
Since time immemorial, food portioning have been known to directly affect the body mass index and overall metabolism in different people.
The practice of rationing the amount of food you eat in order to achieve or maintain a healthy weight also involves being mindful of how much you eat and choosing appropriate portion sizes to ensure you are consuming the right amount of nutrients without overeating.
WHY SHOULD I BE MINDFUL OF MY MEAL PORTIONS?
You may believe that your body only takes what it wants and gets rid of the remaining, but what you do not realize is that the body is also a hoarder and it stores nutrients in form of fat deposits in the body.
Being mindful of the portion sizes of meals you consume is important for several reasons:
1. Helps in weight management: Controlling portion sizes can prevent overeating, which can contribute to weight gain.
2. Supports proper nutrition: Eating the right portion sizes ensures you are getting the right balance of nutrients your body needs.
3. Prevents health issues: Overeating can lead to various health problems like obesity, heart disease, and diabetes.
4. Encourages mindful eating: Paying attention to portion sizes can help you be more aware of your hunger and fullness cues, promoting a healthier relationship with food.
HOW TO TAILOR PORTION CONTROL WITH CRAVINGS
When it comes to tailoring portion control with cravings, consider the following strategies:
1. Allow yourself small portions of your cravings: Enjoying a small portion of your favorite treat can help satisfy cravings without overindulging.
2. Practice mindful eating: Pay attention to your hunger cues and eat slowly to savor the flavors, which can help prevent overeating.
3. Opt for healthier alternatives: Choose healthier options that satisfy your cravings but are lower in calories, such as fruit instead of candy.
4. Plan ahead: If you know you have certain cravings, plan your meals and portions accordingly to accommodate them without derailing your overall healthy eating plan.
HOW MUCH IS TOO MUCH?
When it comes to portion sizes, "too much" can vary depending on the individual, their activity level, and specific nutritional needs. However, here are some general guidelines:
1. Overeating: When you begin to use big plates and large spoon servings, this can be categorized as overeating. Consuming more food than your body needs can lead to weight gain and potential health issues.
2. Listening to your body: Pay attention to your hunger and fullness cues to avoid eating past the point of being comfortably full. Once you begin belching and adjusting your belt to accomodate more food, you should probably stop eating.
3. Portion sizes: Using visual cues like your hand or specific measuring tools can help you gauge appropriate portion sizes for different food groups. Make use of small plates, and avoid filling your spoon to run over. Also stop eating every hour with the excuse that your plate is small.
4. Nutrient balance: Ensure your portions include a balance of proteins, carbohydrates, fats, and nutrients to meet your body's requirements without excess.
PREFERRED OPTIONS OF PORTION CONTROL FOR DIABETICS
For diabetics, managing portion control is crucial for maintaining stable blood sugar levels. Here are some preferred options for portion control:
1. Use a diabetic plate method: This involves dividing your plate into sections for different food groups like non-starchy vegetables, lean proteins, and whole grains to control portion sizes.
2. Measure portions: Use measuring cups, spoons, or food scales to accurately portion out foods and track carbohydrate intake.
3. Choose low glycemic index foods: Opt for foods that have a lower impact on blood sugar levels, such as whole grains, legumes, and non-starchy vegetables.
4. Snack wisely: Pre-portion snacks into small containers or bags to avoid overeating and help regulate blood sugar throughout the day.
5. Consult a dietitian: A registered dietitian can provide personalized guidance on portion control and meal planning tailored to individual needs and preferences.
WHAT IS THE RATIO OF CARBS TO VEGETABLES THAT IS ACCEPTABLE?
The ratio of carbs to vegetables that is acceptable can vary depending on individual dietary needs and preferences. However, a general guideline for a balanced meal is to aim for a plate that consists of:
1. Half plate of non-starchy vegetables (like leafy greens, broccoli, peppers)
2. A quarter plate of lean protein (such as chicken, fish, tofu)
3. A quarter plate of carbohydrates (whole grains, legumes, starchy vegetables)
This ratio helps ensure a well-balanced meal with adequate nutrients while managing carbohydrate intake. Adjusting the portions based on personal health goals, activity level, and blood sugar management may be necessary for individuals with specific dietary requirements like diabetics.
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