Portion Control Tips
The first of these portion control tips, what does a single serving look like, empowers you to manage the size of each meal. Don’t forget you will get a low glycemic snack in 3 hours so it’s possible to eat less at a meal.
Serving Sizes & Low Glycemic Grains
- 1 slice of sprouted grain bread (1 oz.)
- 1/2 sprouted grain bun, bagel or muffin
- 4 small wholegrain crackers
- 1 sprouted grain tortilla
- 1 oz. cold cereal
- 1/2 cup cooked low glycemic cereal
- 1/2 cup high protein(60%)pasta (Barilla’s Plus is low glycemic)
Low Glycemic Vegetables 5 – 9 servings a day!
- 1 cup raw leafy vegetables
- 1 1/2 cups raw chopped vegetables
- 1/2 cup cooked low glycemic vegetables
- 8 oz. low glycemic vegetable juice
Low Glycemic Fruits 3 – 5 servings a day!
- 1 medium apple or orange
- 1/2 cup blueberries, strawberries, raspberries, all berries are low glycemic
- 1 pear
- 1/2 papaya
- 1/2 grapefruit
- 1 peach or nectarine
- 1/4 medium avocado
- 6 oz. unsweetened almond milk or soy milk or cow’s milk
- 1 1/2 oz. cheese or 1/2 cup cottage cheese
- 6 oz. kefir
Meat and Beans
- 3 oz. cooked lean meat/poultry/fish
- 2 eggs or 7 oz. of tofu or 7 nuts
- 1 cup cooked dried beans (lentils, kidney, adzuki, navy beans, pinto or chickpeas)
- 1 teaspoon of olive oil per serving of beans, grain, meat or vegetables
- 1 T. of flaxseed meal per shake or cereal serving
- 1/4 avocado
- 7 raw nuts (also a protein)
- 2 T. almond butter or any low glycemic nut or seed butter
- 2 heaping T. seeds
Proportions of food groups is another great strategy in these portion control tips for giving you greater balance or biochemical homeostasis.
- 55% low glycemic carbs
- 25 – 30% good fats (more omega-3s than the saturated fats)
- 15 – 20% protein.
You could have a salad with sprouts, tomato and red pepper and a bean & cheese burrito with 1/4 avocado on a sprouted grain tortilla for lunch.
|Your metabolism will be changing. Keep a food diary and pay attention to how you feel after you eat a meal. You will be doing this until your eating style has improved enough to support your optimal health and weight management. Do you have good energy? Is your mental clarity good? You may need to adjust the ratios of grains and protein depending on how food affects you. These portion control tips are guiding principles. Until you reach your goal weight your evening meal needs to include either grain and vegetables and salad OR protein and vegetables and salad, rather than grain and protein together. This is your lightest meal of the day.|
Think of your meal as a plate (pie chart) and about 1/4 of the circle is fat (naturally occurring in the meat or nuts, dairy products, avocado or a teaspoon of olive oil,) a little over 1/2 of the plate is low glycemic carbs (veggies, salad greens, fruit, and whole grains) and the rest is protein. Optimum for your digestion you could eat mostly plant proteins with your whole grains. So if you have pasta (Barilla Plus is low glycemic) for lunch make your protein the nuts on your salad with a little freshly grated parmesan for the pasta. If you have broiled chicken for dinner eat it with veggies and salad.
Low Glycemic Snacks
This is the secret key to this, allowing yourself a great snack every 3 hours (if you’re hungry of course.) You never let yourself get ravenously hungry and your blood sugar is level. Portion control tips must include the biochemically correct snack – examples below:
- 1 apple with 1 oz. of cheese
- 1 apple with 2 T. low glycemic peanut butter (see list) or almond butter
- celery sticks with peanut or almond butter
- 1/2 carton 6 oz. of plain yogurt with frozen low glycemic berries (cherries are yummy – you can add a very small amount of low glycemic sweetener if necessary.)
- 7 walnuts or almonds (or any nut you like) and an orange, apple or low glycemic stone fruit in season or 1/2 cup berries.
- 1 smoothie or shake with 6 oz. of almond, soy or low fat cow’s milk, 1 T. flaxseed meal (good fat), 1 serving low glycemic fruit
- 1 hardboiled egg (fat in yolk,) 2 small low glycemic crackers, 1 apple, cucumber slices with fresh squeezed lime juice
- 1 oz. cheese, 1 low glycemic cracker with 1 oz. guacamole on 1 low glycemic cracker and a small bunch of grapes
So do you get the idea of the best portion control tips? A low glycemic meal or snack is:
- half low glycemic carbs, 1/3 good fat and a little less protein
- to make it biochemically correct. Getting the fat in the protein (raw nuts, eggs, fish) is an excellent way to do this.
How important are these portion control tips in your fat loss plan? Extremely. When you have your blood sugar balanced all day with a low glycemic food plan in the right proportions, high in fiber and essential fatty acids, your body can release fat. When you are eating smaller meals and metabolism and blood sugar are balanced you are sustaining energy and burning fat.