Over the years many diets and quick fix eating plans have tried to focus on a single area of the recommended daily intake (RDI). Areas such as calories/ kilojoules, fats, carbohydrates or protein, and created diets that are un-sustainable or bad for long term health.
These diets, attempt to maximise the outcomes of weight loss by taking things to the extreme, and in some cases have taken what is necessary for normal body functioning out of context (such as cutting out fat), and by cutting down or cutting out some of the necessary elements of a balanced diet, have caused usually the opposite effect to long term weight loss or lead to dramatic health compromises.
Nutrition For Weight Loss
If weight loss and long term weight management is your goal, then combining your daily kilojoule requirements with the right balance of the necessary food groups will greatly increase your chances of long term success.
SIZE DOES MATTER!
If you have had a nutritional analysis done by a personal trainer, nutritionist or dietician then you may already have an idea of your personal daily kilojoule needs, your recommended daily intake (RDI) for weight loss and number of daily servings required for each of the main food groups.
Even with this professional help there can still be a grey area as to the necessary serving size or portion of food that is required to not over do the kilojoule count.
WHAT IS A SERVING?
To get an idea it's necessary to know what a serving actually is.
A serving is a standard sizing for different foods, from a variety of categories that make up the over- all RDI for healthy Adults as set out by the National Health and Medical Research Council.
Food selection guides such as the "Australian Guide to Healthy Eating" and the "CSIRO's Well Being Diet" also recommend following a set number of servings that should be consumed from each food group to make up a healthy diet.
By following recommended amounts of serves they show how to meet minimum nutrient requirements and balance, in terms of fat, carbohydrate and protein, as well as fibre, vitamins, minerals and anti oxidants, while still considering daily kilojoule needs.
ARE YOU GETTING ENOUGH?
As a baseline, the following minimum daily servings and serving sizes are generally recommended for healthy Adults. Needs vary for age, gender and activity level.
Please consult a qualified health professional before following these recommendations.
SERVINGS
Meat or alternatives (which includes fish and poultry), - 1 serve
Dairy - 2-3 serves,
Fruit and juices - 3 serves,
Vegetables - 4 serves,
Breads and cereals - 5 serves
(Information source: Australian guide to healthy eating)
WORKING OUT SERVING SIZE
Use your own hand as an easy guide to how big a serve should be.
Meat or alternatives (which includes fish, chicken, eggs, tofu)
1 serve is the size of your palm and thickness of your hand.
Pasta, rice and cereals
1 serve should fill the space of your clenched fist.
Vegetables
1 serve is a cupped handful
Large portion sizes of nutritious foods, such as raw fruits and vegetables make it easier to get the vitamins and minerals you need, whereas jumbo sizes of less nutritious foods rich in fat and sugar make weight management difficult.
Tips to avoid portion distortion
1. Resist being upsized or purchasing 'value meals' at fast food outlets.
2. Read nutrition information panels and consider the number of servings in a package. A serving is usually not necessarily the whole container.
3. Buy meals-for-one rather than 'family value' packs.
4. Conduct a portion patrol in your kitchen to identify oversized servings.
5. Downsize dinner plates at home. Serve meals on entree or salad plates so the meals appear large.
6. Eat slowly and savour food. It takes 10 to 20 minutes for your brain to get signals from your stomach that you are full.
7. Put left-overs in the fridge before you sit down to eat.
8. Store foods in individual portion sizes, rather than bulk containers.
Learning about, and controlling portion sizes is an important skill for people who want to eat a nutritious diet and effectively manage their waistlines.
TRY TO EAT FOR QUALITY, NOT QUANTITY!
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