Over the last 40 years, food portion sizes have grown substantially in the U.S. And since larger portions mean higher calorie counts, Americans have been steadily increasing in size as well. With obesity rates at an all time high, portion control should
become a primary consideration when attempting to lose weight in a healthy way.
The experts at NorthShore University HealthSystem have created an infographic that puts food portion sizes into perspective. How much have portion sizes increased over the years? What does a real serving size look like? How can you avoid overeating at mealtimes?
Let our latest infographic with portion control tips help you avoid weight gain and maintain a properly portioned diet! Click on the image below for the full
To embed this infographic on your website, find the embed code
There seems to be a diet out these days to appeal to everyone trying to trim down. And, with the barrage of different diets in the
media, it's hard to know which diets work and which fall short.
What's important in a safe and healthy approach to weight loss? Before starting a diet be sure that your plan includes the following:
It’s balanced. By excluding food groups, your body is at risk of being deprived of the nutrients it needs to function. For example, the popular
Atkins Diet drastically reduces carbohydrates. Carbohydrates are a major source of energy for the cells of the body and also are a main source of your daily fiber needs.
It focuses on portion control. Have you ever seen the MyPlate
icon? MyPlate focuses on portion control and balanced meals by dividing a standard dinner plate into four food groups—fruits, vegetables, grains, and protein, with a side of dairy. Portion control is important to avoid overeating and can help reduce
It teaches lifelong, healthy eating habits. Longevity is impossible with impractical fad diets like The Hollywood Cookie Diet
and The Grapefruit Diet, which severely restrict calories and lack the nutrition (not to mention the variety) that your taste buds crave. By eating balanced meals and controlling portions, weight loss is achievable and can be maintained
throughout your entire life without having to crash diet.
For a healthy, balanced diet with controlled portions always remember to:
Which diet approaches have worked for you?
This article was submitted by Lindsay Sankovsky, Dietetic Intern, and reviewed by Kimberly Hammon, MS, RD, LDN.
All of the holiday treats and temptations on the table can make for a difficult time managing your weight and portion control. While it’s okay to indulge from time to time, it’s important to make smart choices to help keep your plate balanced.
According to the USDA’s MyPlate recommendations, half of your plate should consist of fruit and vegetables, accompanied by grains, protein and dairy. You may find it hard to have this much balance on your plate during the holidays, but planning in advance
and thinking through your meal choices can be a huge help for keeping your plate (and waistline!) in check.
Goutham Rao, MD, gives his insight on how to plan your portions and still be able to enjoy the holidays:
What is your favorite holiday treat? What do you do to resist temptation and overeating?
With the holidays right around the corner, it’s hard not to be tempted by flavorful sides, festive drinks and decadent desserts. For those with diabetes, the struggle to avoid some of these foods may be a challenge, especially with many planned family dinners
and holiday parties.
However, diabetics don’t have to completely deprive themselves from the traditional foods and meals that the season brings. Romy Block, MD, a NorthShore endocrinologist, gives the following tips for managing diabetes during the holidays:
It’s important to note that these tips shouldn’t just apply to the holidays. Managing your diabetes is a process and making small changes can really help to make a big difference.
What ways have you found success in managing diabetes during the holidays? What holiday foods are the hardest for you to avoid?