Your Guide to Portion Size

1. Your Guide to Portion Size Weight gain and obesity are typically caused by two things: 1) Eating too much 2) Eating the wrong foods You'll find that #1 is usually the more dangerous of the two! Over-eating is the primary contributor to obesity problems in the Western world. Portion sizes have gotten much larger than they once were, increasing the risk of overeating. Even if you're eating "healthy" foods, too much of a good thing can be bad for you. Below, we have a simple guide to help you keep your portions sized correctly, thus reducing your risk of overeating. Whole Grains/Carbs– Pasta, rice, potatoes, quinoa, barley, and other grains and carbs aren't just going to give you energy; they'll also increase your risk of weight/fat gain. Limit your portion sizes to less than 1 cup per meal. Protein– You don't need more than a palm-sized portion of protein per meal unless you lead a high-activity, high-intensity lifestyle.

2. Peanut Butter– Stick with one tablespoon per slice of bread, or else you risk consuming too many calories. Fruit– One medium-sized apple, orange, peach, or plum is one serving of fruit. A cup of diced pineapple, watermelon, melon, or grapes is the right size for a "dessert". Veggies– The more you eat the better! There's no need to restrict yourself when eating leafy greens, tomatoes, carrots, cucumbers, or beets. Fish– A checkbook-sized piece of fish is the right portion size for a normal meal. Fried, Artificial, Processed, and Pre-Packaged Foods– No larger than a speck of dust! The less you eat of these foods, the better. Struggling to keep your portions to a healthy size? Join the club! The average Westerner tends to overeat thanks to large plate sizes, healthy appetites, and excess fat reducing the body's sensitivity to insulin. To help you keep your portions to the right size, try: •Serving yourself on a smaller dinner plate or bowl •Using a smaller fork or spoon •Chewing your food 30 times before swallowing •Loading up on green veggies and salads before you get to the meat and potatoes •Serving yourself veggies first to take up more space on your plate •Eating with a purpose—just give your body what it needs according to your activity level •Snacking on foods that are filling and healthy, but which don't overload on calories •Ordering a smaller size when eating out You have no control over serving sizes, but you can control the size of your portions. Keeping your portions small is the key to managing your weight and increase your chances of burning body fat! For more information you can visit our website http://www.myhealthguy.com Follow Us