Prioritize Portion Size!
When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big can lead to overeating and weight gain. Follow these tips to manage the munchies while enjoying realistic portions.
Size up your portions with these handy estimates Each example represents one serving according to Canada's Food Guide. |
Finding yourself hungry too soon after eating meals or snacks? You might need to add more fibre- and protein-rich foods to your meals.
Fibre helps fill you up and protein helps your energy last longer. Together, they deliver meal and snack satisfaction. • Fibre up. Choose more vegetables, whole fruits, whole grains (e.g. barley or oatmeal), ground flax, nuts and seeds, and pulses (e.g. lentils, black beans, chickpeas). • Put protein on your plate. Enjoy small portions of meat, fish, poultry or alternatives (eggs, pulses, tofu) and milk products. |
Manage Munchies
Keep treat-type snack foods out of sight so you’ll be less likely to nibble.
Studies show, you are more likely to choose available, easily reached foods.
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Plate size matters
Over the last 100 hundred years, the average dinner plate has increased in size by about 22%, from 9.62 inches to 11.75 inches. This, along with various other factors, contributes to portion distortion and overeating.
In the example below, both meals are nutritionally "balanced". But, check out the calorie count when the same foods are served on a 12-inch versus 9-inch dinner plate.
In the example below, both meals are nutritionally "balanced". But, check out the calorie count when the same foods are served on a 12-inch versus 9-inch dinner plate.
While the 260-calorie difference between the two plates might not seem like a big difference, the numbers do add up. Here's how the math breaks down: Adding roughly 250 calories to all three meals every day means consuming on average an extra 750 calories each day, or 5,250 calories a week. If you're not burning these calories off, through additional exercise, this could translate into weight gain of about 0.7 kg per week. While changing your plate size may not be a magic bullet for weight loss, it may significant impact your efforts.