• Size Matters! Portion Control & Nutrition

    Size Matters! Portion Control & Nutrition

    Have a lot on your plate? Paring down your portions is the easiest secret to staying slim. The culprit behind weight gain may not be what you’re eating, but how much. Since the late ’70s, we’ve added 570 calories a day to our diets, and half of them can be attributed to larger portions, according to research at the University of North Carolina. “Even though today’s serving sizes can be more than triple what the USDA recommends, they’ve become our new normal, and anything smaller can seem puny by comparison,” says Lisa R. Young, PhD, RD.

     

    smoothie size Total FX Fitness Hamilton ON

    Smoothies

    Standard size: 22 ounces
    Better-for-you size: 8 ounces

    Calorie difference: 235

    Even the smallest size at most smoothie shops is often double the amount you’re supposed to sip. And a large can contain 40 ounces and 1,000-plus calories.

     

    pasta portion Total FX Fitness Hamilton ON

    Pasta

    Standard size: 3 cups, cooked
    Better-for-you size: 1 cup, cooked

    Calorie difference: 440

    Remember that switching to a whole wheat or rice flour pasta is another step towards a healthier choice.

     

    steak portion Total FX Fitness Hamilton ON

    Steak

    Standard size: 12 ounces, cooked
    Better-for-you size: 3 ounces, cooked

    Calorie difference: 572

    Choose organic beef and remember to not burn or over cook your meat which in turn adds harmful chemicals to our bodies.

     

    chicken portion Total FX Fitness Hamilton ON

    Chicken Breasts

    Standard size: 6 ounces, cooked
    Better-for-you size: 3 ounces, cooked

    Calorie difference: 99

    We tend to think of boneless, skinless chicken breasts as the ultimate diet food, so it’s easy to overlook the fact that many are now two and a half times bigger than they used to be.

     

    bagel size Total FX Fitness Hamilton ON

    Bagels

    Standard size: 4 1/2 inches Better-for-you size: 2 1/2 inches

    Calorie difference: 270

    Would you start your day with six or seven slices of white bread? “That’s the calorie equivalent of a bagel at most chains,” says Young. “And that’s before it’s slathered with cream cheese or butter.” Even the average store-bought bagel is about 195 percent bigger than it ought to be.

    Thank you to Fitness Magazine

1Comment
  • Posted by Shane on November 7, 2019 at 3:31 am

    Someone told me food that is the size of a matchbox is all we need to survive. So if we eat to survive, and not the other way around, we will be fit and healthy.

    Reply

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