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Posts Tagged ‘ portions ’

8 portion-control hacks that really work.

Below is my blog post for HufPost “8 portion-control hacks that really work.”

You can also read it here.

photo credit: Oleksandra Naumeko/Bigstock.com

As a nutritionist and portion-size researcher, I’ve helped thousands of clients slim down while eating foods they love with my “Portion Teller”program. My philosophy is simple. All foods are allowed—-some in unlimited amounts (non-starchy vegetables and fruits), some in moderate portions (whole grains, dairy, and healthy fats) and others in small portions (alcohol and sweets). To lose weight, it is necessary to eat fewer calories than you burn.

So where does portion-control fit in?

When you eat less, you take in fewer calories. However, as a portion-size researcher and clinician, the term “portion-control” doesn’t mean eating tiny portions. In fact a dieter’s worst enemy is staring at a half empty plate and being hungry—and hangry!—all the time. The key to successful weight loss is being able to distinguish between which foods you can eat plentifully and which foods you do really need to watch. It also means being able to correctly estimate how much you should be eating (and are actually eating) so that you can stick with a healthy food plan. And certain practices also make it easier to control your portions.

Below are my tips and tricks to helping you manage your portions while shedding a few pounds along the way without feeling in the least bit deprived.

1. Load up on colorful fruits and veggies.

I’ve said this before. No one got fat eating fruits and vegetables. While a banana may have more calories than a cup of cantaloupe, enjoying a banana will not make you fat. Similarly, while a cup of carrots contains more calories than a cup of lettuce, this orange sweet-tasting veggie will not fatten you up. Fruits and vegetables are loaded with fiber and water helping you to feel full while also giving your body vitamins, minerals, and antioxidants good for your health.

Size it up: Fill half of your plate with colorful fruits and vegetables at each meal. Practicing portion control will feel a whole lot simpler.

2. Mix and match.

To practice portion-control effectively, you do not want to feel hungry. To avoid such feelings, I suggest eating foods that contain nutrients that promote feelings of fullness. Protein, fiber, and heart-healthy fats do the trick. Therefore at each meal, try “mixing and matching:” eating a combination of foods to keep you satiated. Include protein-rich foods such as fish, chicken, eggs, beans, and grass-fed beef; fiber-rich fruits, vegetables and whole grains (brown rice, sweet potato, quinoa); and a sprinkling of healthy fats including olive oil, avocado, nuts and seeds.

Size it up: A yummy—and filling—dinner includes grilled salmon, roasted asparagus and cauliflower, and cup of quinoa.

3. Smartsize your dishes (and your spoons!).

Considerable research has shown that the size of our plates, bowls and even utensils (yes, spoons!) can play a major role in the amount of food we eat. The larger the plate the more we serve ourselves and tend to eat.

Eating off of a larger plate can actually be a good strategy for salads and veggies that we want to eat more of. And not all portion-control strategies are about eating less. However, for a pasta meal, I’d certainly suggest downsizing your bowl.

Spoon sizes and drinking glasses make a difference too!

In a study by Cornell researchers, nutrition experts given a larger bowl served themselves 31.0% more without even noticing. And, when given a larger serving spoon, their servings increased by 14.5%. And these are experts! Imagine how food novices would respond.

University of Cambridge researchers reported that people drank more wine when their glass was bigger. A larger wine glass may change our perception of how much wine constitutes a portion, perhaps leading us to drink faster and to order more.

Size it up: Want to enjoy an ice cream treat in the dog days of summer? Use a small bowl and a teaspoon instead of a tablespoon.

4. Make a fist and use your hand as a portion guide.

When you go out to eat, which Americans do quite often these days, you’re not likely to bring along a food scale and measuring cups but you always have your hand.

Since so many of us overdo our starch portion (think rice, pasta, and potato), I advise clients to make a fist and enjoy a healthy 1-cup portion instead of banning starch altogether.

This method is not an exact science (after all, we all have different size hands) but it sure does come in handy.

• a fist = 1 cup of rice, pasta, cereal

• palm of your hand = 3 ounces of poultry or meat

• 2 fingers (a peace sign) = 2 ounce of cheese

• bent thumb joint = 1 tablespoon of oil or peanut butter

Size it up: Want to include an occasional serving of red meat in your diet, without overdoing it? Think a palm’s worth. And, add lots of colorful veggies to round out your plate.

5. Don’t leave home without your checkbook and dental floss.

Visualizing everyday objects can also be a great way to estimate serving sizes. Check out these familiar items to help keep your portions in check. For additional visuals, check out my book The Portion Teller Plan.

• baseball = 1 cup of starch (rice, pasta, potatoes)

• deck of cards = 3-4 ounces of poultry or meat

• checkbook = 4 ounces white fish

• shot glass = 2 tablespoons oil or salad dressing

• package of dental floss = 1 ounce of a treat: a cookie or piece of chocolate

Size it up: No need to ban healthy grains from your dinner plate. Fill half of your plate with your favorite veggies, a quarter of the plate healthy protein (1-2 decks of cards) and the other quarter (think one baseball’s worth!) with healthy grain such as wild rice, whole wheat pasta, or whole sorghum.

6. Indulge, once in a while

As I tell my weight-loss clients, it is OK to include a daily treat to keep you from feeling deprived and to make your eating plan enjoyable. This practice makes it easier to practice portion-control and stick to a healthy food plan for the long term.

Size it up: Enjoy an occasional glass of wine with dinner or a cookie for dessert. Include a large bowl of mixed berries too!

7. Stock up on baggies and small containers.

comprehensive report from researchers at the Behaviour and Health Research Unit (BHRU), University of Cambridge confirmed that larger portions and packages contribute to overeating. We tend to eat more when our food packages are bigger! And, we do not even feel more full.

Instead of surrounding ourselves with temptation, I suggest buying single-serving packages or pre-portioning your favorite snacks and putting them into baggies which you can grab when you are hungry.

Size it up: Keep small containers handy too so you can store leftovers in perfect portions.

8. Slow down, you move too fast…

Yes, this brilliant phrase comes from the lyrics of the popular Simon and Garfunkel song, The 59th Street Bridge Song (Feeling’ Groovy). Here’s my food spin on it. When you eat slowly, you tend to be more mindful, and are more in tune with your body’s needs. You also end up eating less! A win-win!

Size it up: Savor your meal, enjoy your dining companion, and breathe in between bites.

I offer more portion hacks here and here.

We’d love to hear about your favorite portion tricks.

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10 Simple Tips to Savor the Flavor of Eating Right

Below is my blog post “10 tips to savor the flavor of eating right.”

You can also read it on Huffington Post HERE.

NNM2016

National nutrition month (NNM) is a nutrition education campaign sponsored yearly by the Academy of Nutrition and Dietetics (AND). This year’s NNM theme is Savor the Flavor of Eating Right.

Here are smart tips to help you eat healthier this month.

1. Mind your portions and eat slowly.

One of the best ways to “savor the flavor” is to chew our food well instead of shoveling it in. This will not only help us eat less, but we will be able to actually taste and enjoy what we are eating.

2. Include fruits and vegetables at each meal.

Sprinkle in berries to your yogurt, add a colorful green salad to your lunch, and include vegetables with your dinner.

3. Eat a variety of foods from each food group.

Sorry Paleo lovers, but it really is best to include foods from all the food groups.

4. Aim for color!

Choosing a colorful variety of fruits and vegetables is best, as different antioxidants exist in the different color spectrums. The deep red pigment found in tomatoes and watermelon contains the antioxidant lycopene, for example. The deep orange color found in cantaloupe and sweet potatoes contains beta carotene.

5. Enjoy whole grains.

The recently release 2015-2020 Dietary Guidelines, as in previous editions, suggest that half of our grains be whole grains. Healthy whole grains include brown rice, whole wheat bread, and oatmeal.

6. Include plant based proteins such as beans, peas, and legumes.

These pulses not only give you protein, but they have an added bonus as they are chock full of fiber, vitamins and minerals.

7. Spice it up.

Adding in spices to your favorite foods will not only enhance the flavor, but it will boost your nutrient intake. And adding spices helps to reduce your need to use added sugar and salt.

8. Snack on nuts.

Adding nuts as a midafternoon snack will not give your diet a boost of nutrients while also filling you up. So you may end up eating less later, a great boost for weight loss!

9. Try new foods.

A huge assortment of whole foods are available to us. But we often get into a rut and stick with the usual fare. Give a new food a try and savor the flavor. You may actually love it!

10. Get outdoors.

Spring is coming, so use this as an opportunity to get more active and take advantage of outdoor activities such as walking and bike riding.

We would love to hear your favorite springtime tips.

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Holiday tips to keep you healthy this season

Below is my latest blog post for Huffington Post, “7 holiday tips to keep you healthy this season.”

You can also read it HERE.

The weeks leading up to Christmas and New Year’s are filled with lots of food festivities and socializing. Whether it’s dining out, going to a holiday party, or seeing treats everywhere, from the office to the candy jar at your favorite store, the holiday season really puts our willpower to the test. However, with some planning, and simple tips, there is no reason why you can’t come out healthier — and maybe even a few pounds thinner — than you were before.

Here are some tips that I’ve successfully used with clients in my nutrition counseling practice. Even if you just incorporate a few of them into your daily routine, you are taking a step in the right direction, and by the new year, these small steps may develop into full-fledged habits.

1. Eat structured meals.

Skipping meals often leads to overeating. I’ve had many clients rationalize that they can nibble on treats because they skipped lunch. I guarantee that you will probably end up eating far more calories in these so called “treats.” Skipping meals also leaves you hungry, so you are often inclined to eat just about anything you can get your hands on when you arrive at a holiday party. I suggest eating well-balanced meals with some protein and fiber to help keep your blood sugar steady. Yogurt with fruit in the morning and a salad with grilled chicken or beans for lunch can certainly sustain you and also leave some room in your tummy for your favorite treat here or there.

2. Pack a healthy snack.

This is the season for running around, shopping, and going all morning or afternoon without much of a break. You may be hungry before your evening festivities. To avoid making the wrong choices when you get to a holiday event, pack a healthy snack before you head out for the afternoon. A piece of fruit and string cheese, a yogurt with an apple, or a single-serving of nuts make great choices to keep your hunger at bay.

3. Indulge in favorite treats sparingly and watch your portions.

This is not the time to totally ban your favorite holiday treats. In fact, I have never been a fan of entirely omitting your favorite foods, unless you have no idea how to portion control them. The important message is to choose a treat you love and savor it. For example, if you are at a holiday dessert buffet, do a lap around to check out the selections, and pick a reasonable portion of the one dessert you enjoy most. No need to skip starches entirely either; a cup of brown rice, quinoa, or butternut squash can certainly fit into a well-planned diet.

4. Stay hydrated.

Drinking enough water will keep you hydrated. So often, we think we are hungry, when we really are just thirsty. When I say stay hydrated, I recommend water or seltzer or herb tea. Fruits and veggies with high water content also count toward fluid. However, skip the soda, and go easy on alcohol, which will just dehydrate you even more. As I previously blogged on HuffPost, develop the healthy habit of limiting liquid calories.

5. Include plenty of fruits and veggies.

Incorporating my two favorite food groups into your eating routine will enable you to get nutrients to keep you healthy (vitamin C, beta carotene, and potassium) and fiber which will help you to feel full. Plus, fruits and veggies do not have too many calories. And what I like best is: If you eat more fruits and veggies, you may just end up eating less of the more fattening treats.

6. Stick to your exercise routine.

I know you are busy at this time of year. Keeping to your exercise regimen, however, will help you keep your weight in check, and may even prompt you to make healthier food choices. Center yourself with a yoga class to help you be more mindful or grab in a morning run which doesn’t take too much time out of your day.

7. Don’t fret.

If you overate today, don’t fret about it. Tomorrow is a new day, and get back on track without calling yourself “bad.” After all, food should never define us as people. Also, no one gained 20 pounds overnight. Weight gain occurs from a steady accumulation of overeating. So if you ate too much today, eat a little less tomorrow, and get back on track.

We would love to hear your healthy holiday tips. Happy holidays!

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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