Eating the Correct Portion Sizes, Why is this Important?

Portion size is probably as important as what you eat and its good to revisit this topic.  This is especially true when you are trying to prevent stomach aches.   Eating the correct portion sizes will also help to stabalize the ideal weight.  For me eating the correct portion sizes, are as important as what foods I eat.  A good example, I find that anytime I eat out, I bring home another meal.  And that’s okay because eating out is expensive,  getting another meal from leftovers is a good thing.  In my case, I also used to feel compelled to eat everything on my plate.  My mother made that a very important thing to do, when I was a child and it remains with me.  However she put the right portion on my plate.  So it was necessary for good health to eat everything on my plate at that time .

 

Size Matters

As an adult when eating out in restaurants, I’ve learned that my plate is the same size as that of anyone eating the same meal.  That detail is important because we are all different in size, tolerance and age.

Recommended Portion
Recommended Portion

So there you have just a few reasons our plates should likely be different in portion size.  We need to use good judgement when choosing how much too actually eat.  That means when eating out or when eating at home.  We should always make it a point to eat the correct portion sizes of vegetables and other items.  Otherwise we end up overeating and what do you think happens?  Likely we get a stomach ache.  And we may also gain unwanted weight.  And if you have a sensitive stomach that is even more of a problem.

 

So what do we do to learn healthy eating portion sizes?

So what are we to do?  It’s simple really, no one wants to make work out of eating.  So we have to learn what the proper portion is and make it a habit and then it becomes easier to do without much thought.  When that happens we start pushing back when we’ve had enough to eat.

Plate of vegetables
Vegetable wrap and salad

I work on that because I still have that instinct to eat everything on my plate, but when that happens I start feeling unwell and having stomach aches often.  Now that I know why, I get right back into the habit of eating the correct portion sizes for me.  Once you find what portions are right for you I know you’ll do that to.  Here are some hints on how to find healthy portion sizes for you.

 

Vegetables

  • Fresh, frozen (best),canned and dried
  • 5 servings per day

Recommended:

 

Fruits:

  • Fresh, frozen (best), frozen canned and dried
  • 4 servings per day

Recommended:

  • 1 medium whole fruit (best)
  • ½ cup cut up fruit (best)
  • ¼ cup 100% fruit juice
  • ¼ cup dried fruit

 

Grains

  • At least half should be whole grain/high in dietary fiber.
  • 6 servings per day

Recommended:

  • 1 slice of bread
  • 1 small tortilla
  • 1 cup ready to eat cereal flakes
  • ½ cup cooked rice, pasta, or cereal
  • ½ cup of popped popcorn

 

Dairy

  • Fat free and Low fat
  • 3 servings per day

Recommended:

  • 1 cup milk
  • 1 cup yogurt
  • 1.5 oz of cheese

 

Poultry, meat and eggs

  • Lean and extra lean; skin and (visible fat removed)
  • 8-9 servings per week

Recommended:

  • 3 oz cooked meat or poultry
  • 1 egg or 2 egg whites

 

Fish and other seafood

  • Preferably oily fish that provide omega-3 fatty acids
  • 2-3 servings per week

Recommended:

  • 3 oz cooked fish or seafood

 

Nuts, seeds, beans and legumes

  • 5 servings per week

Recommended:

  • Tbsp peanut butter
  • 2 Tbsp or ½ oz of nuts or seeds
  • ¼ cup cooked beans or peas

 

Fats and oils

  • Preferably unsaturated
  • 3 servings per day

Recommended:

  • 1 Tbsp vegetable oil ( best, olive safflower)
  • 1 Tbsp soft margarine
  • 1 Tbsp low fat mayonnaise
  • 1 Tbsp light salad dressing

 

Did you know?

  • Overeating can lead to weight gain
  • Overeating alters your blood sugar levels
  • Affects your mood makes you sluggish.

Let me know what you think.   Please comment below.

 

Watch What You Eat

Having a sensitive stomach simply means we need to be considerate of our stomachs ability and work with it.  The friendly bacteria in our guts help to digest foods that our bodies have trouble breaking down.  These friendly bacteria also produce gas.  This is usually as they digest food in the large intestines.  Sometimes this leads to an upset stomach or pain after a meal.

Listed here are some foods likely to cause this problem:

•Asparagus, broccoli, brussels sprouts, cabbage, and other vegetables
•Beans and lentils
•Lactose, the natural sugar found in milk
•Corn, pasta, potatoes, and other foods rich in starch
•Fruits, oat bran, peas, and other foods high in soluble fiber, which gets digested in your large intestine
•Whole grains, such as brown rice, oatmeal, and whole wheat
•Fructose, a natural sugar found in artichokes, onions, pears, wheat, and some soft drinks
•Sorbitol, the artificial sweetener

Yes, these are all healthy foods, but don’t let that confuse you.  Just choose what works for you.  Most likely you don’t have to severely restrict your diet.  It may be that only a few of these cause you problems.  And remember that some people have problems digesting milk or milk products.   But others do not.   Also keep in mind that food sensitivities may also change over time.

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