Portion Sizes Make All the Difference!Think that portion sizes don't matter in the case of healthy foods? Believe it or not, you can actually gain weight from eating just fruit. That is, if you eat enough of it! Look at how a bear puts on weight for wintertime - wandering around, feasting on all the autumn berries. No, it's not berries alone that add on the fat, but they certainly help in large quantities. The key to healthy eating is moderation. Any food can be made "unhealthy" by overdoing it. I've heard of people eating too many carrots and turning their skin a shade of orange! I don't know how much truth there is to it, but you get the point.. I don't believe that foods in themselves are "good" or "bad." It's our relationship and intention with it that creates this judgment within ourselves. For example, thoughts like "I had such a hard day, I'll treat myself to a naughty pint of Ben & Jerry's," reinforces the idea that ice cream is "evil." But the ice cream's just sitting there, being ice cream! It's our association with it and often the overuse/abuse, which creates the negative belief. So, unless you're diabetic or allergic to chocolate, finishing off a meal with a small piece of dark chocolate can be satisfying, and, yes, I believe GOOD for you! Eating a bar of dark chocolate mindlessly will likely make you feel sick. Hence the importance of portion sizes. I rarely measure or weigh out ingredients (unless I'm baking, when not doing so usually ends in culinary disaster!). Instead, I use size as a guideline. Here's my eyeball-approach for accurate portion sizes: Protein (whether meat, fish, soya, or other veggie protein), should be about the size and thickness of the palm of your hand. High fat items such as cheese, nuts, etc should be about the size of your thumb. Water-based veggies (as opposed to starchy veg) should be the majority of your plate. Starchy veggies & grains should be about the size of a tennis ball. Oils (for cooking/drizzling over salads, etc) should be used as a condiment, and never make the meal greasy. If you're trying to gain weight, add more starches, oils & fats. If you're trying to lose weight, really focus on the veggies, and make sure to keep your blood sugar level throughout the day with healthy snacks. I'm not here to tell you whether your portion sizes are right or wrong for you, simply to suggest that they do matter. And the truth is, most of us know on some level, whether we're eating too much of this or too little of that. I mean, if I asked you "are you eating enough veg?" what would your answer be? If it's "probably not," then EAT MORE VEG! If you really don't know, don't be discouraged! It's easy to be confused with such mixed messages out there. I'll do my best to help you! My highest aim is not to be your teacher, but to encourage you to tune in to your own body and take responsibility for your own health and vitality. Portion sizes are just a small part of that, but they are an area where many people struggle. Do you still need some help knowing how your diet can be healthier? Perhaps my 12-week programme for highest health is right for you.
Go from portion sizes back to healthy eating guidelines
|
