Portion distortion
Food portion sizes today are far bigger than they were 30 years ago, which means we’re consuming a lot
more calories than we realise. In fact, many of us no longer know what makes a normal portion
– a problem known as portion
distortion.
Regain some portion control with these six simple tips:
- Eat with smaller plates and bowls. You’ll have a smaller portion and still feel satisfied.
- Aim for two portions of veg on your plate. This helps to cover your plate with low-calorie filling food, eaving less room for higher-calorie ingredients.
- Eat slowly. It takes about 20 minutes for your stomach to tell your brain you’re full. When you eat fast, it’s easy to overeat.
- Turn off the TV. Eating in front of the TV can mean you eat more without noticing or enjoying your food.
- Weigh your food. Use kitchen scales to weigh your ingredients before you cook. This will help you stick to the suggested serving sizes.
Your meal guide
You need to keep an eye on your portions to help you meet the calorie target for your day’s meals.Women (allowance 1,400kcal)
- Breakfast: 280kcal
- Lunch: 420kcal
- Dinner: 420kcal
- Other food and drink: 280kcal Men (allowance 1,900kcal)
- Breakfast: 380kcal
- Lunch: 570kcal
- Dinner: 570kcal
- Other food and drink: 380kcal
The calorie allowance at meal times includes any drinks or desserts you have. If you eat more for your breakfast, lunch or evening meal, you may need to drop a snack later in the day to stay on track.
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