There are many diet programs out there, some – like Weight Watchers teach you the right foods to eat and in the right portions. There are others that tell you to buy their foods which are pre-packaged to the right serving size. Aside from commercial diet programs, you can also buy controlled serving sizes of foods as well – but is that the best way to lose weight?
Lets look at a few items that you probably want to buy controlled sizes:
- Chocolate – lets face it, you’re trying to make lifestyle changes. That doesn’t mean giving up everything you enjoy because if you do you will end up binging. Chocolate is ideal to purchase in controlled sizes. You can purchase chocolate bars that are 100 calories and even others that are less than that. When you’re in the mood for something sweet, grabbing one of the controlled portions is better than a candy bar laced with well over 300 calories.
- Chips/Snack Crackers/Soda – I love chips but buying a bag that can eat 10 and having it yourself is not an option. I buy those small bags that are under 130 calories and contain anywhere from 10-20 chips in them. I still get to eat something I like without binging. The same can be done for snack crackers or soda pop. If you must have them, buy the small versions and save your waist.
But when it comes to frozen dinners – I’ve got mixed feelings on these items. While you are getting food that is portion controlled, you are not learning how to build the correct portion size yourself and are relying on what the food industry is giving you – perhaps the same could be said for chocolate or chips – but in this case you are also taking on a lot of food additives and preservatives. You have little to no control over salt – something that you need to watch if you are overweight as it can lead to hypertension (or high blood pressure).
When it comes to your main meals, I firmly believe that this is where you need to learn yourself how much is enough. What you need to learn is portion sizes, it is especially important when it comes to your main meals – lunch and dinner because that’s typically when most of us will end up overeating or binging without even realizing it.
Determining Healthy Portion Size
According to the USDA Food Pyramid:
- A serving of meat is about two or three ounces, or about the size of a deck of cards. Serving sizes for other proteins would be two tablespoons of nut butters, two eggs, and one third cup of dry beans.
- A serving of bread is equal to one slice of white or whole grain bread, one ounce of prepared cereal, or just one half cup of pasta, or rice.
- A serving of fruit or vegetable is equal to one piece, one half a cup of chopped fruit or vegetable, or three-fourths cup of 100% juice.
- A serving of dairy is equal to one cup of milk or one and one half ounces of cheese.
It is hard to visualize these sizes, but the Mayo Clinic has put together a great multimedia presentation to guide you. Check it out.
Controlled food serving packages are great, you can still enjoy the snack foods you love without guessing.
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Tags: best way to lose weight, candy bar, chocolate bars, controlled food servings, diet programs, food additives and preservatives, healthy portion size, lifestyle changes, main meals, mixed feelings, portion sizes, snack crackers, soda pop
