HELPING HANDS PORTION CONTROL (A handy guide)
Estimating portion size and food intake just got a whole lot easier with this "handy" guide. "Handy" not to be be mistaken with "handsy", that one comes with an added fee ;)
Yeah, I just said that... Le Sigh.
Anyhow... This is one of the ways we help folks in Fit U to get a sense of portion control without having to weigh and measure every single morsel of food.
The terms 'serving' and 'portion', are sometimes used interchangeably but their meanings are very different.
A serving is a standardized way of measuring food and sizes are based on energy and nutrient requirements, used in dietary guidelines and based on averages.
A portion is the actual amount of food that is being served for a snack or meal. Essentially it's the amount of food a person chooses to eat at one sitting.
Studies show that people tend to eat most or all of what is put in front of them, regardless of the portion size.
I'm sure most of you will 100% agree but I'll throw some science at you to really hammer home the point. In one study they instructed two groups of participants to eat soup from a bowl until they felt full.
The sneaky bastards had one group, eat from a "bottomless bowl" that secretly kept refilling.
Wanna know what happened? Take a guess... You probably know the answer.
This group ate 73 per cent more soup from the secret soup bowl, yet they did not perceive themselves to be any more full than those who ate from the normal non-refilling bowls.
The second study used large and medium sized bags of popcorn and found that people unconsciously ate more when given the larger portions. They had moviegoers snack on popcorn, and the people with the larger bags of popcorn ate 45 per cent more than people with the medium-sized bags. Now here's the real clincher. They served stale popcorn which as we well know isn't all that great, they still ate 33 per cent more when eating from the larger bags.
Hundreds of healthy perfect meal combinations made easy.
To create the perfect meal you know you need a good balance of proteins, carbs, fats. But how do you turn that knowledge into healthy meals that taste delicious? Just mix and match these ingredients, flavour profiles, and cooking methods to create the perfect meal every time. Seriously, this guide could change your life.
DOWNLOAD YOUR FREE INFO GRAPH "Busy Pros & BONUS Kitchen Rescue"
Be awesome!
Coach MM
The terms 'serving' and 'portion', are sometimes used interchangeably but their meanings are very different.
A serving is a standardized way of measuring food and sizes are based on energy and nutrient requirements, used in dietary guidelines and based on averages.
A portion is the actual amount of food that is being served for a snack or meal. Essentially it's the amount of food a person chooses to eat at one sitting.
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| Portion size vs recommended serving size. |
I'm sure most of you will 100% agree but I'll throw some science at you to really hammer home the point. In one study they instructed two groups of participants to eat soup from a bowl until they felt full.
The sneaky bastards had one group, eat from a "bottomless bowl" that secretly kept refilling.
Wanna know what happened? Take a guess... You probably know the answer.
This group ate 73 per cent more soup from the secret soup bowl, yet they did not perceive themselves to be any more full than those who ate from the normal non-refilling bowls.
The second study used large and medium sized bags of popcorn and found that people unconsciously ate more when given the larger portions. They had moviegoers snack on popcorn, and the people with the larger bags of popcorn ate 45 per cent more than people with the medium-sized bags. Now here's the real clincher. They served stale popcorn which as we well know isn't all that great, they still ate 33 per cent more when eating from the larger bags.
So science tells us that our eyes are bigger than our stomachs and being aware of how much you are actually eating is helpful when you're try to be healthy.
I'll re-enphasize that last bit... awareness!
We so often find ourselves mindlessly munching so adding a little awareness to our intake can go a long way. Slow down. Take note of what you're eating.
I'll re-enphasize that last bit... awareness!
We so often find ourselves mindlessly munching so adding a little awareness to our intake can go a long way. Slow down. Take note of what you're eating.
Ways to keep yourself and excess nom noms in check are fairly simple. Try smaller plates to serve yourself less and eat less. What's the worst that could happen? You have to get up to serve yourself seconds because you're still hungry? OK. Go ahead and do that.
When eating packaged foods don't eat directly from the bag. Get yourself a bowl and fill that. Go ahead and measure out single servings before sitting down to eat. Make note of a packages serving size because more often than not there is more than serving size in the package...you know the ENTIRE BAG of chips! (I've been guilty of this one a lot!)
Do not eat when distracted such as when you're watching T.V. Remember that mindfulness thing? Yeah... an entire bag of chips can really catch up on you. I'm talking from experience.
Final thought here. I do not advocate abstinence of guilty pleasures. There's no right or wrong when it comes to your life and to be truly honest there's just no way I can NOT have chips and wine. I enjoy these things and I enjoy having these things with my family. They are a treat.
What I am advocating is balance and mindfulness. If you're going to be fit and healthy you also need to be happy. Fit doesn't mean perfect. Healthy doesn't mean deprived.
Enjoy your life and be aware of your choices. Then move on.
Want help improving your eating and lifestyle habits for good?
Need some help figuring out how to make each meal work for your health and body transformation goals? Would you benefit from some strategies for getting the best portions every time? If so we’ll be accepting a group of new clients into our FIT U program Powered by Precision Nutrition, in the new year.
If you’re interested and want to find out more, I’d encourage you to join our presale list or go ahead and just download these TWO FREE RESOURCES.
How to stay in shape when you’re busy. [Download Infographic]
All you need is 10 minutes and virtually no equipment. And this Bonus PAK
When eating packaged foods don't eat directly from the bag. Get yourself a bowl and fill that. Go ahead and measure out single servings before sitting down to eat. Make note of a packages serving size because more often than not there is more than serving size in the package...you know the ENTIRE BAG of chips! (I've been guilty of this one a lot!)
Do not eat when distracted such as when you're watching T.V. Remember that mindfulness thing? Yeah... an entire bag of chips can really catch up on you. I'm talking from experience.
Final thought here. I do not advocate abstinence of guilty pleasures. There's no right or wrong when it comes to your life and to be truly honest there's just no way I can NOT have chips and wine. I enjoy these things and I enjoy having these things with my family. They are a treat.
What I am advocating is balance and mindfulness. If you're going to be fit and healthy you also need to be happy. Fit doesn't mean perfect. Healthy doesn't mean deprived.
Enjoy your life and be aware of your choices. Then move on.
Want help improving your eating and lifestyle habits for good?
Need some help figuring out how to make each meal work for your health and body transformation goals? Would you benefit from some strategies for getting the best portions every time? If so we’ll be accepting a group of new clients into our FIT U program Powered by Precision Nutrition, in the new year.
If you’re interested and want to find out more, I’d encourage you to join our presale list or go ahead and just download these TWO FREE RESOURCES.
How to stay in shape when you’re busy. [Download Infographic]
All you need is 10 minutes and virtually no equipment. And this Bonus PAK
 |
| GET THIS BONUS KITCHEN RESCUE PACK |
To create the perfect meal you know you need a good balance of proteins, carbs, fats. But how do you turn that knowledge into healthy meals that taste delicious? Just mix and match these ingredients, flavour profiles, and cooking methods to create the perfect meal every time. Seriously, this guide could change your life.
DOWNLOAD YOUR FREE INFO GRAPH "Busy Pros & BONUS Kitchen Rescue"
Be awesome!
Coach MM
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