Just enough for you - Portion control
Portion defined as the amount of food a person choose to consume in each meal. Whether that would be a meal prepared at home, purchased at a dinning establishment, or a meal that is package and represented as quick alternate. But with each of those meals one similarity arises and that being portion and serving size has escalated. Doing so has created a world abundance of health concerns including heart disease, diabetes, high blood pressure, and obesity. But with idea of portion control people are in command of their bodies and are only consume what is needed to live a stable lifestyle.
What is the appropriate amount a person should eat?
First of all, there are differential factors that are dependent on how much exactly a person needs to either maintain or lose weight. And those being consisted upon the factors of; Age, weight, the rate of metabolism, Sex, and how physically activity levels a person exerts. Even though the guidelines may seem clear and straight forward it is the most misconstrued idea people have with the method of portion control. But what is misinterpreted is that people must plan the appropriate agenda like any other activity person might uptake.
Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men. Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate that occur with aging, calorie needs generally decrease for adults as they age. Estimated needs for young children range from 1,000 to 2,000 calories per day, and the range for older children and adolescents varies substantially from 1,400 to 3,200 calories per day, with boys generally having higher calorie needs than girls.
Proper ways to Practice Portion controls
Portion Control is only a tool to be used to the on personal discretion of the person using it. Whether that is maintain body composition, losing excess weight, or gain proper weight in the form of muscle it is up to that person. But like in every practice there are a system of rules that are along with it to ease a person in the proper direction to create a stable lifestyle.
Tips may Include:
Not Skipping Meals
If you decide that starving yourself is the proper way. You’re already leading the journey you decide to take down the wrong path. It is imperative that human body consume food at least three times a day to replenish the body with nutrients lost throughout the course of the day.
Measure and weight food
It might seem at first that it is very time-consuming in the very beginning. But with due time the proper use measuring will come a long way of getting the necessary nourishment.
Develop good “eating out” habits
This is where most people will be tested the most. And the level of self-control a person can withstand. In a society where we are built in that fast food age. This particular habit might come last and should be eased into.
And final tip, the use of Portion control plate
This nifty invention is a culmination of portion control simplified into a plate divided into 4 individual sectors that create an accurate limit of the food a person should intake
And with these are just a few And these are just a few of many others that could be used to impliment a better practice of portion control
In a study done by Sue D. Pedersen, Jian Kang, and Gregory Kline using Portion control plate it was concluded that people that used this method lost significant weight in the trial process. They randomly assigned One hundred and thirty obese patients with type 2 diabetes. And separated the individuals into a controlled and intervention group that was tracked for a six-month process. To further result in a 5% loss due to the use of the portion plate.
Portion control is above the idea of “Consuming less”
In spite of the fact that the message I am prevailing is the idea of consuming less. Others might not take great interest in concept Portion control emits. Because of the end goal for healthy eating whether you decide main route or the alternate. It is building a better foundation in which a person lengthens their lifespan, so they could have longevity and get closer to that milestone of living through until 100 years of age. And if that is the case the majority of this approach is eating an abundance of lower density foods, and eliminate the consumption of high-density foods.
Lower Energy Density Food list:
Fruits and Vegetables
Whole grains
Lean Protein (Beans, Legumes, Skinless white meat, fish, and egg whites)
Mix dish Consideration
High Energy Density Food list: (Food to Avoid or Limit amount)
Sweets
Deep- Fried foods
Starchy Vegetables
Heavy Sauces
Cheese
Nuts and seeds
Video
References
https://health.gov/dietaryguidelines/2015/guidelines/
Rolls, B. J. (2014). What is the role of portion control in weight management?. International Journal of Obesity, 38S1-S8. doi:10.1038/ijo.2014.82
Pedersen, S. D. (2007). Portion Control Plate for Weight Loss in Obese Patients With Type 2 Diabetes Mellitus. Archives of Internal Medicine, 167(12), 1277. doi:10.1001/archinte.167.12.1277