Portion Distortion
Oftentimes throughout the year, when I step on the scale for my biweekly weigh in, I discover that my body weight is on the rise. There are typically two culprits: I’ve either been veering towards poor food choices or I’ve just been eating way too much. For me, it’s typically 80% of the latter.
This statement may sound a bit judgmental, but size truly does matter—both portion size and body size (BMI). Whenever I go overboard with my food portions, my weight creeps up and the waistbands of my pants get tight. That’s when I know I need to buckle down and get back to a more restrained way of eating.
Most Americans have no idea what healthy food portions look like. Let’s face it, the “single helping” of food we’re served restaurants is often enough to feed a whole family! So, let’s get back to basics today and revisit something you may have learned way back in your high school’s health class, but have long since forgotten.
PORTION RECALIBRATION 101
Meat, fish (proteins)
One serving portion should be approximately the size of your palm with the thickness of your index finger.
Vegetables
One full serving would fit in your cupped palms held side by side.
Fruit
The serving size would be approximately the size of your fist.
Bread/Pasta/Rice (carbohydrates)
An individual serving, if you pressed it together between your palms, would be about the size of a tennis ball. If you need to slim down, cut this carb volume in half and add on to your protein and veggie portions
Why is it that ifI know what healthy portions look like, do I get carried away and eat too much? Honestly, it’s a lack of discipline on my part. I follow my cravings, rather than my principles. Other times I find I am stuffing down some negative emotion with my food. Maybe I’m going through a spell where I feel frustrated, lonely, or bored. And then there are those cold winter days when I believe I am eating just to warm up.
Whatever my reason for overeating—or yours—once we notice our weight rising, we need to immediately cut out the excuses and cut down on our portions, because an extra pound or two gained per month can add up to 24 lbs. by the year’s end!
