Food Portions - Healthy Meals Corrected

Nowadays, there are several diets and food remedies that support all individuals in quest of that physique, weight and appetite. There is neither right nor wrong to all these diet gurus who had helped numerous people with their diet methods. Personally, I feel that each individual will need to try-out these diets to suit their needs. In addition, the knowledge on the type of body will help to them achieve what they want. Regardless, I am more leaning towards having the right portions of food types for every meal. This article will highlight on recognizing the food portion and ways to avoid it.

Cereal (not as common for the Asian community)

For some cereals, one cup is the recommended serving size. But the American Diabetes Association lists 3/4 cup as a suggested serving. If you pour your cereal straight into the bowl, chances are good you are eating up to two servings. And if you refill the bowl (as most of us do) you may be eating 3-4 servings. For our Asian friends who prefer rice and some other side dishes for breakfast, it is recommended that you avoid carbohydrates in your subsequent meals. It can be difficult but perhaps a smaller portion of rice and a variety of vegetables will help the cravings.

Chicken Breast

While most nutritionists recommend the consumption of protein to help weight control, you are unknowingly ‘making a dent’ to your goals. The recommended single portion of chicken breast is about 113 grams. Some people use their palm of hand as a guide. The calories in chicken breast can add up and ruin your diet. I am sure most of us had eaten kung pao chicken or other Asian delicacies using chicken breast. It is recommended to use healthier options while preparing the dish such as canola oil as well as others.

Hamburger

Who doesn’t like a burger? There are lots to choose in the market. Many burgers in the market usually serve you higher calories than you need. A quarter pound burger is slightly larger than the recommended serving size of about 85 grams. Alternatively, you can choose to make your own burgers with the much healthier choices and veggies for toppings. Furthermore, you can grill or broil it according to your preference. (Look under Healthy Meals for recommendation on ways to cook a healthy burger).

Bread

Most of us are accustom in eating bread for breakfast. There are different types of bread which are commonly found in the market and unique.

- Ciabatta

- Whole wheat bread

- Sourdough

- Rye bread

- Pita bread

- Foccasia

- Multigrain

- Brioche

For lunch or breakfast, you had prepared yourself a sandwich made up of 2 slices of whole grain bread, tuna spread or lean meat or smoked salmon with some vegetables, CONGRATULATIONS!! You had yourself a very HEALTHY sandwich. For many bread products, a single serving consists only one slice of bread. Sometimes, bread can be consumed with other foods. Choose wisely what you eat with your bread.

Fruits

Many of us (including me sometimes) choose a healthy serving fruit as an alternative to a high-fat dessert such as ice-cream. Depending on your health goal (for example if you are trying to lower your blood sugar levels), the amount of fruit and the type of fruit plays a considerable part.

And before you eat a bowl of grapes in front of the television which is highly not recommended. This is because the right portion of eating those grapes is actually a cup full that amounts up to 16 grapes.

Salad dressing

A healthy salad comprises of various mix and colour vegetables are definitely a better alternative to a high starch and high fat meal. Most of us will pour the salad dressing all over this healthy meal. The salad dressing will add calories to your ‘what was to be a supposed a healthy meal.’ It is recommended that a serving size of salad dressing is just two tablespoons.

Alternatively, you may ask for the dressing to be separated from your vegetables. This way, you can dip the vegetables according to your taste.

Soda

Sugary drinks are one of the easiest things to over consume. We often put them next to us and mindlessly sip away. But the calories in soda add up, even if you only drink one a day! I have a foster brother who drinks more than one a day and unfortunately he is now having diabetes. And for many reasons, diet soda is not a good alternative.

For a good substitute, drink lots of water. The more water you consume, the frequency of toilet breaks is greater. These toilet breaks not only help to remove toxins from your body but also helps to increase your steps which helps in your exercise daily.

No matter what kind of food you are eating, portion size matters. Even if you are eating "healthy" food, you should be mindful of the amount that you consume.

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