Portion control is key in helping us stick to our health and fitness plans. There is often a lot of confusion around the difference between portion size and serving size, the recommended serving size of something isn’t necessarily going to fit into your personalized plan.
Serving Size – Is an amount based on the Nutritional label provided by the manufacture with the assumption we all follow a 2,000-calorie diet.
Portion Size – Is the amount of food you choose to consume, which could be more or less than the suggested serving size of something. One of the easiest ways to measure your portions is by using your hands, here is a table of how you can do just that:
There are so many factors needed to be considered when determining our own personalized meal plans. Factors such as age, gender, activity level, health conditions and weight, all need to be taken into account. Here are a couple tips to make things a bit easier for you:
- Drink a ton of water – Being hydrated is so important, but on top of that, sometimes when we think we are hungry we are actually just thirsty. Try to drink a glass before eating a meal so you can more easily gauge your hunger levels.
- Eat regularly – Eating every 2-3 hours can help keep your metabolism firing, leading you to feel less hungry throughout the day.
- Meal prep – This can greatly help you control your portions and takes the thought out of how much you should serve yourself at meals throughout the day.
- Track it – Mobile apps are a great resource for monitoring your macro-nutrients and calories. Not only do they help keep you more accountable, but they also help you further understand serving sizes.
- Eat more veggies – Most of us don’t eat nearly enough veggies, so trying to swap out some of the more calorie dense foods with some greens. Vegetables contain the fewest calories of all the food groups and are full of nutritional value.
The Only Portion Control Guide You Need. Retrieved January 04, 2018, from https://www.goldsgym.com/blog/portion-control-guide/