When trying to lose weight, sometimes it is not what we eat but HOW MUCH we eat that is the problem. You will lose weight just by reducing the size of your meals without even changing the content.
What is a serve? Here are some examples
Breads and cereals (choose wholegrain!)
2 slices of bread, 1 medium bread roll, 1 cup cooked rice, pasta, noodles
1 cup porridge, 1 cup breakfast cereal flakes, or ½ cup muesli
Vegetables and legumes (choose a variety)
Starchy vegetables
1 medium potato, ½ medium sweet potato, 1 medium parsnip
Dark green leafy vegetables
½ cup cabbage, spinach, silverbeet, broccoli, cauliflower or brussel sprouts
Legumes and other vegetables
1 cup lettuce or salad vegetables, ½ cup broad beans, lentils, peas, green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, corn, turnips, sprouts, celery, eggplant etc
Fruit
1 piece medium sized fruit e.g. apple, orange, mango, mandarin, banana, pear, peach etc
2 pieces of smaller fruit e.g. apricots, kiwi fruit, plums, figs
About 8 strawberries
1 cup diced pieces or canned fruit ½ cup fruit juice
¼ medium melon (rockmelon, honeydew)
Dried fruit e.g. 4 dried apricots, 1½ tablespoons sultanas, 20 grapes yoghurt, cheese & alternatives
Dairy
250 ml glass or one cup of milk, 30g (2 slices) of cheese, 200g (1 small carton) of yoghurt.
Meat and Fish
60-100g cooked meat or chicken (e.g. ½ cup mince, 2 small chops or 2 slices roast meat), 60-120g cooked fish fillet, ½ cup pink salmon with bones, or, as an alternative try:
2 small eggs, ? cup cooked (dried) beans, lentils, chick peas, split peas or canned beans, 30g almonds
Extras Foods which we can occasionally include for variety
Snack food
You can include 1 to 2 extras in your week (as your cheat meal) to keep you motivated and on track.
2 extras are equivalent to: 1 medium piece of plain cake or 1 bun, 3-4 sweet biscuits, half a chocolate bar, 60g jam, honey (1 tablespoon), 30g potato chips, 2 standard glasses of alcohol (for adults only), 1 slice pizza.
Some other tips to keep in mind:
• Look at the label: It is important to look at the labels on packaged food to see what ONE serving size is for a certain product. Be careful not to look at the servings per packet amount.
• Eating out – Beware of the Serving Size. Over the years restaurant portions have more than doubled. No wonder we are raising obese and overweight children. So how can you avoid this problem? Share your food with a friend. Get one meal between you and maybe a side as well. Ask for some to be put into a doggy bag before you even start eating, this way you are not tempted to keep eating until that “full” alarm goes off in your brain. Ask for a half serving size – often they will accommodate you.
• Weigh your food for at least a week. You will be surprised at what you thought was a serve!
After a week or so of weighing you will be able to look at food and estimate the correct serving size.
It is recommended that you continue to eat 5-6 times per day. Even though you are reducing your meal sizes, this does not mean you should cut out meals completely. Eating regularly will keep your blood sugar levels stable reducing headaches, mood swings and cravings, and will keep your metabolism constantly working for you.
50% OFF INITIAL NUTRITION CONSULTATIONS DURING JULY
The first 5 to book an appointment also receive a free portion control almond tin containing 30g almonds (the perfect serving size!)
Valid: 31/7/13
