{"id":27091,"date":"2017-01-25T09:15:51","date_gmt":"2017-01-25T07:15:51","guid":{"rendered":"https:\/\/workcarewellness.co.za\/afrocentric\/portion-size\/"},"modified":"2020-07-02T14:46:41","modified_gmt":"2020-07-02T12:46:41","slug":"portion-size","status":"publish","type":"post","link":"https:\/\/workcarewellness.co.za\/healthwise\/portion-size\/","title":{"rendered":"Size Counts – Portion Control"},"content":{"rendered":"

\"33\"Many of us think we need to starve or overwork ourselves to get results, skip dessert, only eat lettuce leaves and we not allowed to enjoy our food! This is not true, and if anything, this actually makes us put on more weight than we actually lose during this crash dieting. The trick to eating anything\u2026..Portion Control! The principal is that you can eat ALMOST anything but in moderation.<\/p>\n

Eat more to weigh less?\u00a0<\/strong>Yes, this is completely true, many people don\u2019t eat enough food, so what happens is the body gets used to not getting food regularly and instead of the body wanting to burn the energy we consume it decides to store it, just in case it\u2019s another length of time before it gets fed again, a routine like this slows ones metabolism down considerably. What in actual fact we should be doing is eating small regular meals every 3 hours- 3 meals and 2 snacks. The key is to eat foods that will fill you up without eating a large amount of calories. So eating 5 times a day doesn\u2019t mean you\u2019ll pick up weight as long as you sticking to small portions and of the right foods (fruit\/vegetables, low GI carbohydrates and overall nutrient dense food), in actual fact, your body\u2019s metabolism will start speeding up and burning off more calories as it\u2019s not afraid of being starved so it uses the calories we eat a lot more freely\u2026.leading to weight loss!<\/p>\n

The plate model: \u00a0<\/strong>This is a great tool to use as a guide to portion control for your cooked meals when you are eating out and even when you are eating in. General principles: \u00bd plate should be non-starchy vegetables, \u00bc\u00a0 plate starch\/starchy vegetables (rice, pasta, pap, potatoes, corn, pumpkin, butternut) and \u00bc plate lean protein (fish, red meat, chicken, beans). A glass of yoghurt\/milk can be had on the side.<\/p>\n

General portion sizes:\u00a0<\/strong>For grains\/ starches its \u00bd cup or 1 slice of bread (6-11 portions per day), 5 portions of fruit and vegetables per day (1 portion of vegetables= \u00bd cup cooked\/1 cup uncooked, 1 portion of fruit is a fruit that fits in the palm of your hand) and a portion of protein is about the size of your palm (1-2\/day). 2-3 glasses of milk\/yoghurt should be had per day.<\/p>\n

Tips to control your portion sizes:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/p>\n