Portion size: A must to consider
The key to a healthy balance between eating and calorie control involves several factors. Choosing high quality food, determining what and when to eat and determining how much to eat. How much one chooses to eat is equally important to calorie control as what one eats… and it is easy to get it wrong. People often overdo it on foods that sound healthy. A bag of popcorn is healthier than a bag of chips – but can contains 557 calories. A healthy lunch alternative such as a quinoa bowl may be loaded with nuts and berries and may be large enough to reach 1000 calories – even if every ingredient on the list is healthy. This is known as the health halo effect.
The international Journal of hospitality management (62: 2017, p1-10) opine that studies have noted the health halo effects of such foods, which subconsciously lead consumers to rather unhealthful eating. They further suggest that the consumption of food is based on the perceived healthiness of entrées. In addition, when considering desert, ordering was increased among less health-conscious consumers when the desserts were framed as healthy.
Avocado
What people think: 1/2 of an avocado (or, for many, the whole thing)
A better portion size: 1/3–1/5 of a medium-sized avocado
Discussion: People are adding avocado to salad, toast, pasta and smoothies. But as healthy as this is, especially when it comes to monounsaturated fats, the calories can add up quickly — 234 calories in one medium avocado. A better option is to slice an avocado into quarters and eat one.
Cheese
What people think: Several slices of cheese is a good source of dairy and protein
A better portion size: One oz of cheese has 114 calories and is one thin slice or two small cubes of cheese
Discussion: Sticking to an oz or two of cheese is the right approach. It is a source of protein and dairy – but it is very easy to overdo portion of cheese.
Smoothies
What people think: The 20-ounce smoothie is healthy
A better portion size: About half that: 10–12 ounces or the size of one-and-a-half standard coffee mugs
Discussion: Smoothies can be jam-packed with great nutrients and calories and sugar. An average 20 oz smoothie may have as many as 500 calories. To get the most out of yours, consider splitting it with a friend or using a smaller cup. Filling a smoothie with vegetables and protein helps it become a more well-rounded meal and control calories.
Granola
What people think: Enough to fill your cereal bowl is a good size
A better portion size: 1/4 cup added to yogurt or cereal
Discussion: Granola tends to be high in calories and fat and many store-bought varieties have sugar and 400–500 calories per cup, plus more than 20 grams of sugar.
Frozen Yogurt
What people think: 1 large bowl or cup or 2 scoops is a good size
A better portion size: 1/2 cup
Discussion: Not all frozen yogurts are healthier than their ice cream counterpart and some frozen yogurts have even more calories than a scoop of traditional plain ice cream. By overestimating serving sizes, you’re adding more saturated fats to your diet and depending on toppings a lot of calories. 20 o has 400 calories and 20 grams of sugar – before the oreo crumble, marshmallow and chocolate sauce.
Bagel and cream cheese
What people think: A whole bagel from a bagel shop or cafe with 4–5 tablespoons of cream cheese is healthy
A better portion size: The size of an English muffin, half a bagel or a bagel cut in thirds is better. 1-2 tablespoons of cream cheese is better
Discussion: Bagels tend to be high in added sugar especially the cinnamon crunch and flavored ones. Plus, overdoing the cream cheese means you’re getting extra calories and saturated fat. Bagels at typical national chains range from 260 to 400 calories for the sugar added or chocolate chip varieties. While 2 oz of cream cheese may have 200 calories, 5 oz would have 500. So that bagel is a heavy meal.
Olive oil
What people think: A quick drizzle over your salad or into the frying pan is not much (this can add up to 3 oz).
A better portion size: 1 tablespoon, about the size of a poker chip (100 cals). A healthier pour of an oz or two is 250 to 500 calories.
Discussion: You get kudos for choosing olive oil, which is rich in good fats (which help your body absorb vitamins A, D, E and K and promote cell growth). But those extra calories can add up quickly. Please measure.
Pasta
What people think: A bowlful — or an entree at the restaurant. People love their pasta.
A better size: 1 cup of cooked pasta, about the size of a baseball.
Discussion: Many people avoid pasta because they think it’s very high in calories and carbs, but if you stick with the proper serving size, it can definitely be part of a well-balanced diet. A cup (baseball sized) of pasta 220 calories. A large bowl 660 calories. As the always said at my local Itallian restaurant – more sauce and vegetables – less pasta. The problem is that the larger portion below looks so good.
Understanding the right portion size for you is necessary for maintaining a healthy weight and a key ingredient to health eating. A good weight loss attempt can fail by eating too large a portion. What you'll find on the label for food is the standard set by the U.S. Food and Drug Administration. You can eat less. Let's say, for example, that you regularly snack on low-calorie popcorn. A serving size according to the Nutrition Facts label is 3 cups. There are two servings in each bag. If you eat the whole bag, your portion size is 6 cups—double the serving size and double the nutrition values.
Similarly, the recommended serving size of grapes is 1 cup or roughly 16 grapes. Unless you count out the grapes, this "low-calorie" food can increase your sugar intake. One serving of almonds is 23 almonds, which equals 1 ounce, ¼ cup or about 1 handful. Its easy with nuts to eat much more of this.
There is no right or wrong amount of specific food to eat. The proper portion sizes of food are the portions that allow you to fuel your body with energy and nutrients and feel satisfied. However, the ultimate aim of any weight loss plan is to consume fewer calories than your body utilizes to remain at your current weight. It is easy to undermine health eating by using portion sizes that are larger than might me required.