Portion control: Key toward great results

You Might Be Eating Too Much of These Foods

Many people think that they are sticking to their diet plan, but they may not know that they are eating too much of certain type of food because of miss estimating portion size

1. Cereal

Nutrition labels are really important to check if you are choosing right portion or not. For most cereals, one cup is the serving size but for other types, this is not true. The American Diabetes Association lists ¾ cup as a suggested serving. Sometimes, you are eating 3-4servings without even knowing this

2. Chicken Breast

Lean protein is a good choice in your diet plan but sometimes if you choose to eat a whole chicken breast, you may be eating more than your recommendations. 3-4 ounces of chicken breast is good serving which is equal to the size of a deck of playing cards. Chicken breast differ between vendors rather I prefer to use scales to determine serving size.

3. Hamburger

The burger is not a one serving of beef, and if you consider it like this your are underestimating your calories. Burgers especially ones served at the restaurant they are equal to 1/3 or 1/2 pound. A quarter pound burger (four ounces) is slightly larger than the recommended serving size of three ounces.

4. Coffee Creamer

You may think that you are starting your day with healthier choices and this tablespoon of creamer will never matter. In facts this what matters and end up your body with extra weight gain. Reading carefully serving size on nutrition labels even if your choices are low fat creamer is really important.

5. Cooking Spray

Some people may use cooking spray as a way of reducing their fat intake but they don't really know that 6-second spray would result in 50 calories and 6 grams of fat. Always look for a stopwatch in your kitchen for controlling time and calories too.

6. Bread

Bread is not always same serving, sometimes the serving for some bread is only one slice. Think before eating

7. Fruit

A healthy snack can be fruits as they are replacers of high sugary food, one cup of grapes is not a one serving rather one cup filled with 16 grapes is one serving

8. Soda

Sugary drinks are one of the easiest things to overconsume. Even if consumption is for one-day calories may add up and diet sodas are not good alternatives

9. Salad Dressing

A healthy salad is a good choice that helps you feeling satisfying but do you know that salad dressing can make salad counts up to 500 calories, serving size of dressing is 2 tablespoon and at a restaurant you may consume much more than you imagine

Finally:

When you are consuming healthy meals and natural ones at your home, there is no need for nutrition labels.

Processed food and food at the markets have nutrition facts and the serving size is always to the food in the container, it is not always about the recommended serving.

Using scales, measuring cups and spoons is always a helpful idea to decrease the risk of over-consumption.

Sources:

https://www.verywellfit.com/portion-size-mistakes-you-can-avoid-3495774

https://beingbadass.com/4-steps-easy-portion-control/