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Portion Control

Diabetic Portion Control Plate

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A diabetes portion control plate is an important tool in the management of diabetes – whose complications are among the leading causes of death and morbidity. While these plates are important in the management of type 2 diabetes, they also have a role in the management of the type 1 (that depends on insulin therapy). In addition to these; people in the pre-diabetes phase and the obese can all reap health benefits from using the precise portion plates.

Many people with type 2 diabetes are also obese. Therefore reducing weight by the use of  a diabetic portion plate not only promotes better sugar control in the body , but also helps to keep it at bay for those at an increased risk due to obesity.

The benefit of using diabetic portion control plate
Smaller, healthy portions support good insulin metabolism and prevents insulin resistance – a significant factor in the development of type 2 diabetes.

How to plan your diabetic portion control plate
There are two ways.

  1. Use an ordinary plate

Draw 2 imaginary lines on your plate. One line divides the plate into two halves. The other divides one half into two to make 3 sections.

  1. Section 1 – half of the plate is filled with non-starchy vegetables such as cauliflower and carrots.
  2. Section 2 – a quarter of the plate should contain lean proteins like tuna and turkey
  3. Section 3 – the last portion to contain starchy foods such as whole grain products or tubers such as potatoes.

    2. Use of a precise diabetic portion control plate

This removes the guesswork from the portions you eat. Many types are available including kids-friendly products. You can find more information about these here. For a variety of diabetes portion control plates and related products see these.

 

Diet Plates for Portion Control

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What are diet plates for portion control?

These are plates with information printed on it about various servings for dinner. Other types of dishes are designed for cereals. These have printed differently sized guiding lines that correspond with the size of particular amounts of dry cereals.

Diet plates for portion control are perhaps the best tools to ascertain that you manage your weight effectively. People looking to reduce or maintain a healthy weight soon find out that it is not easy to maintain controlled food portions without an accurate reminder of how much of each type of food they are supposed to take. Sticking to the use of a diet portion plate consistently and accurately determines more than just what goes into your mouth.

What a diet portion control plate achieves

These include:

    1. The amount of food you eat. Here referred to as portions
    2. Helps you to regulate the foods you eat
    3. For people with blood sugar control problems, they enjoy better control and more energy throughout the day.
    4. Helps you to know the amount of calories you are taking in.
    5. Guides you in eating a balanced diet
    6. It removes the hassle of measuring food quantities by weight

Is there an ideal food portion plate?

The market offers a wide range of dieting portion plates. Choose one that you find easy to understand. Look for the type that gives you as much information as possible without confusing you. A plate with a wide range of food names printed in each section is better that one with a few or general groups of foods. The former helps people with different education backgrounds do better in their healthy eating efforts.

Does it work?

In a study published in the International Journal of Behavioral Nutrition and Physical Activity of 2006, it was found that smaller food portions topped the 5 best weight loss measures usually taken by different people. So diet plates for portion control are important tools in weight management efforts. See how it works and the various types here.

11 Undisclosed portion control tips for zealous overeaters

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According to Dr Oz, 63% people consider themselves addicted to food! In my experience, I would agree. Just tell someone to stop eating their favorite food to test that! With shame, I admit that I am a zealous overeater and every day I face a mostly intense struggle against it, and in the past, a seriously uncontrollable addiction to junk food. In fact, I have in the past consumed so much so regularly, that it took me years of pursuing knowledge about dieting and how to stop overeating, to actually experience true hunger! Maybe you can relate? In those early days before I starting enjoying a semblance of self-control, there was no way I would ever have been able to successfully implement portion control tactics in my daily life. Over time though, I began to notice changes. It took me many years of reflection and hard work to get to the point today where I am mostly consuming a natural, high alkaline forming plant-based vegetarian diet.

addictive meat

I stopped eating meat when I realized it was addictive

Here are the mostly undisclosed tips I gathered from my long – and continuing journey – to stop overeating and start getting disciplined about portion control:

  1.  First learn to recognize real hunger, either by hearing your stomach growl a good couple of times, or by doing this simple but very effective test: when you’re about to eat your next meal, simply cover your eyes with a blindfold while eating (you may want to skip beets for this…). Do not be distracted by a TV or chatter. When you feel as if you don’t want anymore, stop. Now check how much you left on your plate. Interesting, isn’t it?
  2. Dr Neal Barnard, nutrition researcher, advises that people who struggle with cravings should eat foods that keep your blood sugar stable (veggies, fruits and whole-grains).
  3. Once supper or lunch is made, dish it up and then pack the remainders into containers for lunch the next day. Outta sight, outta mind… Granted, you could return for seconds at the refrigerator, but it makes it just a little bit more difficult than simply going to the still-warm pot on the stove.
  4. What changed things dramatically for me, was to start eating a side plate of all-raw food before all cooked meals. The raw food is very nutritious and you’ll notice that you are satisfied a lot sooner this way. Eating raw food before cooked also contributes towards gaining self-discipline. I soon found myself delaying gratification of an unhealthy snack because I wanted to eat raw before first.
  5. This may not be true for everyone, but I stopped eating meat, even fish, when I realized that eating these foods actually made me just want more.
  6. I found that salty food makes me crave more salty food, even if I have eaten enough. You may want to test this theory for yourself. For instance, if you are not feeling too hungry but eat a meal anyway, does the meal actually kind of spur you on to go back for seconds? It did me.
  7. If you are like me and only tend to overeat at meal times, you may want to cut down the amount of meals you have each day.
  8. Go 100% plant-based raw. This was the ultimate for me – it gave me complete control. I did not overeat at all and never craved anything.
  9. Downsize your plates or try Precise Portions portion control dinnerware. Giada De Laurentiis, celebrity chef, says that,”Pasta doesn’t make you fat. How much pasta you eat makes you fat”.
  10. When you get hungry, tell yourself its ok to be hungry.
  11. Use cheat days. This also works well for me. I am “good” 5 days a week, and on the weekend I allow myself some “bad” goodies.

Learning to stop overeating is not going to happen on its own. My little pearl of knowledge? Do something every day – and record your triumph – that will bring you closer to your health goals.

Portioning Macronutrients: Carbohydrates

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The critical importance of portioning macronutrients for overall health

Macronutrients – or “macros” for short – are the three critical energy sources in our food: carbohydrates, fat, and proteins. These three energy sources are digested and expended differently in our bodies, and understanding how to leverage the proper portions of these nutrients is critical to dietary success.

The first macro that comes to mind for most of us is carbohydrates – or “carbs”. This macro gets a bad name for destroying diet progress, but when leveraged and managed properly it can be part of a healthy, balanced diet.

There are a lot of factors that may affect the amount of carbs that are right for you. The most critical factor that influences carb intake is your activity level. The more active you are, the more flexible you can be with a higher carb intake.

Another factor that determines your carb intake is your gender. Unfortunately, women tend to process carbs less effectively than men. For this reason, experts recommend two cupped-hand size portions of carbs at each meal, but only one cupped-hand size portion of carbs for women at each meal. If you enjoy calculating your daily intake of carbs, this should be equivalent to about 40 grams of carbs per meal or 120 grams per day.

The third factor that can affect your ability to burn carbs successfully is the time of day that you consume carbs. Because carbs are the fastest burning type of macronutrient, you should schedule your largest consumption within an hour or two of your most active time of day. This can ensure that you have the power you need to get through your workout and that you burn the carbs effectively.

The final factor that impacts your ability to consume and burn carbs effectively is choosing the correct type of carbs. Choosing healthy whole grains and fruits will ensure that you’re optimizing your carb consumption and creating a healthy base for the rest of your dietary structure.