Posts Tagged ‘portion sizes’

Food is Not the Enemy.

Thursday, March 11th, 2010
Many people who have tried to lose weight unsuccessfully have a love/hate relationship with food.  We all need food, but making the right choices and finding the right nutritional balance can be difficult.
So much information influences our nutritional decisions.  Many of us learned about the food pyramid when we were young, but heard about the Atkins diet as adults.  What does a serving of pasta look like?  Is all seafood healthy, or just certain kinds?  How many servings of vegetables per day do I really need?  Questions like these, along with the challenges presented by the range of choices at the typical grocery store make many people feel overwhelmed.
Luckily, there are some ways to sort through the confusion.  Learning about portion control is important.  Web MD has a great online tool that shows you standard serving sizes of many different foods.  You can find it at http://www.webmd.com/diet/healthtool-portion-size-plate.  You may be surprised at how restaurant potions compare with actual serving sizes.

Keeping a food journal is another way to learn more about your diet.  Writing down your intake can make you think twice about having that second helping or taking just one handful of potato chips.  It can also provide a record of all the healthy choices you make. Websites like The Daily Plate offer a free food journal that can make keeping a food diary easy and convenient.

Saying no to fad diets and focusing on healthy, sustainable, habit-forming choices is another way to improve your relationship with food.  Fad diets usually claim quick or rapid results through minimal effort, cut out entire food groups, or involve using supplements or products.  What they don’t advertise is their likelihood of damaging your metabolism, feelings of exhaustion, or unsuitability for long-term success.

The grocery store provides a huge range of food choices for us to consume.  Many of these choices are edible food-like products, rather than actual food.  Real food is usually found in the outer aisles of the store.  Fruits, vegetables, meats, eggs, nuts, and seeds are not kept next to fruit roll-ups, cheese-puffs, tuna helper, or sodas.  If what you are buying lists more than seven ingredients, it is most likely a processed food product.

Food is a necessary part of life.  It is the fuel to move through our days with strength, purpose, energy, and joy.  Take the time to learn about your nutrition so that you can live your best life.

Chicago Personal Trainer will teach you how to balance your food. Enroll now at GH Fitness or call 773-527-4961

Tags: , ,
Posted in Nutrition | View Comments

Facts on Fat!

Tuesday, February 23rd, 2010

Trans fat, saturated fat, unsaturated fat, polyunsaturated fat… we’ve all heard about them, but what do they mean and how can we avoid them,  and do we need to?

The four types have different chemical structures and physical properties.  The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Fats can also have different effects on the cholesterol levels in your body.  The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood.  Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation.

Because fats are so energy-dense, consuming high levels of fat – regardless of the type – can lead to taking in too many calories.  That can lead to weight gain or being overweight.  Consuming high levels of saturated or trans fats can also lead to heart disease and stroke.  Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still limiting the total amount of fat you consume.

Be watchful of foods labeled “0 trans fat” or cooked with “trans fat-free” oils may contain a lot of saturated fats, which raise your bad cholesterol levels.  “Trans fat-free” foods may also be unhealthy in terms of their general nutrient content.  For example, baked goods tend to be high in added sugars and low in nutrients.

Eating foods with a moderate amount of fat is definitely part of a healthy diet.  Just remember to balance the amount of calories you eat with the amount of calories you burn.  Aim to eat more vegetables, fruits, whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish (at least twice a week).  Doing so means that your diet will be low in both saturated fats and trans fats. Get healthy fats, from foods like avocados and almonds. The best way to avoid bad fats, stay away from fried foods and processed foods. Stick to CLEAN FOODS!

By avoiding these unhealthy fats, you will have more energy! All it takes is a little planning, and attention paid to what you are putting in your body. Look at the preparation of your foods and if they are higher in fat make sure to have a smaller portion of them!

Tags: , , ,
Posted in Nutrition, energy | View Comments

Simple ways to find the right size!

Friday, January 22nd, 2010

If you are truly determined to change your eating habits it is highly recommended to prepare all meals yourself. Cutting back on eating out is the best way for you to lose weight. Making your own portion sizes and preparing your own meals make a dramatic difference to your health.  

Some people have a difficult time determining portion sizes. If you do enjoy visiting a restaurant or attend a lot of business dinners, keep it in moderation and choose the best options. Outrageous portion sizes served at restaurants are to blame for the misconception. People want to feel as if they are getting their moneys worth, there is no question where this confusion is coming from.

Our portion sizes have nearly doubled in size and physical activity is on a scary decline. There is no reason a 16 oz steak should be on a menu, but that’s not all it comes with. People like their steak, potatoes, and a vegetable.  Preparation is also important! You may have your grilled steak but what’s on it? Steak rub filled with sodium and butter? Or a nice chimichurri made with all organic vegetables? Hopefully you choose the latter.

What did you choose as a side? People think they are making a better decision choosing the baked potato over the mashed, which if cooked at home may be the better decision, the best option, the sweet potato or brown rice with limited or no topping this will provide the most nutrients and be the most satisfying. And the vegetable? Make mine the steamed vegetables. Not the stir fry, sautéed or creamed.  If you choose the chimichurri you may not even need a vegetable.

Now let’s go back to the steak, did you know that correct portion is just the size of a deck of cards or the size of your palm? I also am willing to bet that your steak is not lean cut. And that potato, should be the size of your computer mouse. Those vegetables should be the size of your fist. Here is a list from WebMD Medical Reference provided in collaboration with the Cleveland Clinic, they have made portion sizing as easy as looking at your hand.

  • Vegetables or fruit is about the size of your fist.
  • Pasta is about the size of one scoop of ice cream.
  • Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips is about the size of a cupped handful.
  • Apple is the size of a baseball.
  • Potato is the size of a computer mouse.
  • Bagel is the size of a hockey puck.
  • Pancake is the size of a compact disc.
  • Steamed rice is the size of a cupcake wrapper.
  • Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

To get in the habit of correct portion sizes, pull out the measuring cups. Just for one week, measure everything. Pour it into the bowl as you would normally then measure. See how far off you are from the serving size listed on the package. Now consume the correct amount.  Doing this will not only make you aware of serving sizes but how much you are overeating and will make it easier to make smarter decisions later.  Changing your eating habits can be easy by making those small choices and taking the time for one week to measure out the correct portion, later you will be able to “eyeball” the correct amount.

Look at this as a challenge. Good luck on your journey! Happy eating!

Tags: , , ,
Posted in Goal Setting, Nutrition | View Comments