Keep It Simple for Portion Control

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Many people struggle with knowing and understanding how to gauge portions size, whether they are interested in weight loss or just balance. Instead of counting calories or fat grams. When you are aware of the quality of your food and which macronutrients to prioritize, using visual aids as a guide can be very helpful. It shouldn’t matter if the meal in question is a main course or a snack, balancing your macronutrients will help to alleviate blood sugar and insulin spikes as well as keep you satiated longer. For example: “Healthy” Breakfast option.

1st scenario:

Fruit salad – Although fruit is a healthy low-fat option, wrapped in fiber and nutrients (which is great!), it will eventually be digested as glucose and fructose. The glucose will raise blood sugar and create raised insulin as well.

2nd scenario:

Fruit salad with 1/2 cup. Plant based yogurt, sweetened with 2 teaspoons of honey, sprinkled with assorted nuts and flax, hemp, chia seeds. – Balancing the fruit salad with the healthy fats (yogurt, nuts, hemp, flax) and protein (chia, nuts, yogurt), it will slow the digestion of the glucose and fructose because it is paired with healthy fat and protein. This combination will also allow satiety to last longer too.

With every meal/snack consider the balance as well. This is a general idea of what your meal/snack priorities should be, don’t forget healthy fats! 50% Phytonutrients, 25% protein, 25% whole grains.

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For Adults:

Vegetables/Fruit: General guidelines suggest that throughout a day one should strive to eat between 7-10 servings of vegetables and fruit. A serving being 1/2 cup. Cooked or 1 cup. Raw. A piece of fruit for example is approximately 1/2 cup.

Protein portion control:

Cooked fish, chicken, meat between 2-3 servings. A serving being 2 ½ ounces or ½ cup.

Cooked legumes/tofu- ¾ cup per serving

2 eggs per serving

Nut butter-2 tablespoons

Nuts and seeds- ¾ cup.

Milk and alternatives: 2-3 servings

Grains: Between 6-8 servings. An example of serving being, 1 servings= 1 slice of bread, ½ cup . rice, ¾ cup cereal, ½ cup . pasta, ½ tortilla

Using your hand as a visual aid can help interpret these servings without having to bother with measuring cups or scales.

This can be a handy tool for achieving a better understanding of what is considered a balanced and healthy diet.

For more information about how to maintain and monitor your portion size, feel free to contact our office nutritionist Rechelle Salazar, 240 766- 4552.

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