2 of 6: Portion Size
One of the biggest mistakes when trying to lose or maintain weight is eating healthy foods but in large portions. Even healthy foods have calories. Through the years, one of the pitfalls I have observed is overconsumption of nuts, trail mixes, and seeds as meals or snacks. Reasons for choosing larger portions of these items are to increase protein intake and "they are healthy." But this is a misunderstanding.
¼ cup of trail mix = 170-230 calories. And who can eat just ¼ cup?
½ cup of shelled sunflower seeds = 375 calories
The only food category that can be consumed in unlimited quantities is non-starchy vegetables. The more vegetables, the better for you.
When consuming fat, it is important to choose the appropriate portion size to avoid excess calories that can lead to weight gain or a weight loss plateau. The following are each one serving of fat:
1 teaspoon: any oil, mayonnaise, butter, margarine
1 tablespoon: low fat margarine, low fat mayonnaise, regular sour cream, nut butters, regular salad dressing, cream cheese
2 tablespoons: Avocado, half & half/cream, reduced fat sour cream, reduced fat salad dressing, reduced fat cream cheese
6-10 nuts: Almond, cashew, walnut halves, peanuts, pecans
Tip: A serving of nuts will fit into a small mint tin. Try packing a portion of nuts to eat at work. Do not eat these items near an open bag where you can keep going back for more.
8 large olives
Be aware of foods that have hidden fats. Even if the fat is not visible, calories can add up quickly. These include pizza, ice cream, sweets, crackers, cake, cookies, chips, and microwave popcorn.
Tune in Monday 8/1 to learn about harmful saturated fats!
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