Portion control is one of the most important parts of any healthful eating plan.
Many people believe a portion is whatever is on the plate in front of them. They
have no idea how much they really should be eating … or not eating. Learning
about the right proportion for your plate and appropriate portion sizes are important
for a healthful eating plan.
Information in this article is based on the U.S. government’s Dietary Guidelines,
a standard source of dietary information. Detailed information is available at www.health.gov/dietaryguidelines.
The right proportion for your plate: A traditional Western meal
often starts with a large piece of meat on a plate, surrounded with side dishes,
which are usually not very healthful. A smarter option is the Eastern way of thinking,
which is to use meat as a side dish.
Fill your lunch or dinner plate with one to two servings of vegetables, a serving
of fruit, a serving of lean protein (the size of a deck of cards), and one cup of
a carbohydrate (starch), which may include whole grains, beans, bread, or a starchy
vegetable such as corn, peas or potatoes.
Portion control: Now that you have the basic layout of your plate,
the next step is to focus on the amounts, measured in calories. A calorie is a unit
of fuel that equals energy. If the fuel is not burned during the day, the excess
is stored as fat. The key in maintaining weight is to balance the calories coming
in (food and drinks) with the calories going out (physical activity).
Most women, on average, only need about 400 calories a meal and 15 grams of fat.
Men are usually larger and need more fuel, so they should average 600 calories a
meal and 25 grams of fat. Larger people and athletes will need more calories, while
those who are smaller will need less.
To keep hunger at bay between meals, women should add a 200-calorie snack at mid-morning
and another at mid-afternoon. Men can have two 300-calorie snacks per day.
How many calories in a pound?
If you consume 3,500 calories more than you need, you’ll gain one pound. Eat
3,500 calories less than what your body needs and/or burn 3,500 calories through
exercise, and you’ll lose a pound.
The number of calories seems high, but it adds up over time. Look at it this way:
If you consume just 100 extra calories a day for a year (365 days), you’ll
gain 10 pounds. The good news is that if you cut back the same amount, you’ll
lose 10 pounds by year’s end. After age 35, people need to eat less every
decade or the pounds can pile on.