Portion Control

jrbowers83

Well, I've helped myself alot by cooking at home and eating out less. But so far I'm either maintaining or even gaining a little weight. I think maybe my portions are off. Anyone have tips on how to measure my portions better? Also, I have trouble with getting the right amount of nutrients. I always seem to go way over on Sodium, Protein and Carbs even if I'm under in calories. I eat alot of meats and dairy, so I guess that's why, but veggies don't give me the fat and cals. I need so I'm kinda stuck. If anyone has suggestions, let me know.

CasperO

You need to accurately know exactly what you're eating, so measure it. With a food scale... Almost impossible to accurately capure "1/2 cup" of some foods, but 58 grams is 58 grams. Very quick & easy to use once you get used to it. I love mine.

About $25 at most big-box stores. Worth every penny.

kaytbognar

What kind of things are you cooking at home, and how are you cooking them? Something as simple as adding a little cooking oil to your veggies (saute instead of steaming them, maybe?) or throwing an extra tsp/tbsp of dressing on your salad (or switching to a full-fat instead of a reduced fat version, if that's what you're using) could help to up your fat and cals.

If you use a lot of prepared spice blends with your meats, that might be upping your sodium.

As for your other nutrient requirements, what are you concerned about? If you're finding a worrysome deficit a trip to your GP for some routing bloodwork and advice could be helpful. They could suggest dietary changes or recommend supplementation to balance you out.

jzbaby626

A lot of people here have a digital food scale so they know exactly how much they are eating. I dont have one yet, but I am going to get one. It is hard to estimate how much you are eating. I know they have them at Walmart. Look over your diary and see which items you are eating that is high in sodium and carbs. Try to think of some better options besides the ones that cause you to go over. Hope this helps a little...good luck!

haley4tn

Home cooking, I actually measure everything with measuring cups - it keeps me honest instead of guessing. I also bought an inexpensive scale to weight meat out - maybe cost 5 dollars at Target.

For me going out is hard to do portion size, it's more of making good choices. At restaurants ask if you can order the smaller portion meat - such as ordering the 4oz of salmon instead of the 8oz. I never eat the bread - if possible order a cup of soup while everyone is indulging in the appetizers

Drink lots and lots of water - if you have trouble with plain water add fresh lemon juice or crystal light to it.

Also, I think exercise is another key. Also simple things like parking your vehicle further away from the store/work, taking stairs instead of the elevator, drink with a straw - you'll drink more, will help you along the way.

Good Luck!