If you’re trying to slim down after the mince pie madness over the last month then portion control might be the best way to achieve it. Our cooking habits have changed over the years and if you refuse to be a slave to the kitchen weighing scales and you routinely guess the amount of each ingredient, then you could be quietly eating your way through more calories than you realise.
Simply dropping back to the recommended portion size could reduce your food intake by a staggering 25-30%. Surprising isn’t it? Over time we’ve developed ‘green eyed monster’ syndrome I’m afraid, cooking more than we need and then eating it to finish it. The problem is that we all have such a varied understanding of what a portion is, and it’s this that makes such a difference to our calorie intake. So the answer is to revert back to weighing the ingredients before cooking until we get back into the habit of eating correct portions. So what is the recommended amount, and who decides what that is?
Here at The Cooking Academy our team have taken to the kitchen to find out exactly what a recommended portion should look like and I have to say: the results are really quite shocking and read more like war rations!
Let’s start with Carbohydrates:
We contacted BUPA who shared with us their advice on “published guidelines that estimate an average person’s nutritional and energy requirements”. According to BUPA they recommend 40g of cereal per portion. That’s right, a measly 40g which actually barely covered the base of my cereal bowl – I think I managed to count about 50 bran flakes! For rice they recommend 75g dry weight. But don’t panic: This may seem like very little in dry quantity but once cooked, rice fluffs up. Pasta on the other hand came in at a very mean 60g (dry weight) and definitely looked more like a child’s portion. In fairness and all joking aside once we cooked the 60g of pasta, it wasn’t quite as bad when you consider the fact that you’ll be adding more to it before consuming. Remember the cooking water will take up the content a bit so that the rice and pasta will effectively almost double in weight, although no such luck with the potato I’m afraid!
To summarise:
75g dry weight rice equals approx 150g when cooked.
60g dry weight pasta equals approx 110g when cooked.
40g cereals and potato remain unchanged when cooked.
If you’re trying to lose weight it’s best to aim for between two and four portions of starchy food throughout the day.
40g of cereal
60g of dry pasta
75g of dry rice
4 small potatoes, each the size of an egg
1 slice of bread
1 medium baked potato
1 block of dried noodles
1 filled pitta bread
So for example, that could be one slice of toast for breakfast; a baked potato for lunch and 75g of rice for dinner.
Proteins are next:
You should aim for three portions of protein a day, with at least one portion of oily fish a week. One portion is equal to 100g raw/75g cooked lean meat, 75g oily fish or 150g white fish, two medium-sized eggs, half a tin of Baked Beans, four tablespoons of pulses such as lentils or chickpeas, or two tablespoons of nuts.
Dairy:
Dairy contains calcium for healthy bones and teeth, and is also a good source of protein. Do not exceed three portions a day. One portion is equal to 200 ml milk; 110g pot of yoghurt; 30g hard cheese; or 90g cottage cheese.
Fruit and Veg:
Fruit and vegetables are loaded with vitamins and minerals to keep you fit and well and so are essential to your well-being. If you are really struggling to drop the portion size then here’s where you could go a bit mad. Aim for five to seven portions of fruit and veg a day. One portion is equal to one or two slices of large fruit such as mango or pineapple; one medium-size fruit, such as an apple, orange, banana or peach; two small fruits, such as kiwis, plums, satsumas or clementines; one to two handfuls of grapes or berries; three heaped tablespoons peas, carrots, sweetcorn and mixed vegetables; one dessert bowl salad leaves; or three heaped tablespoons beans. Although juices are included in this list I would recommend you steer clear if you’re trying to lose weight – opt for water instead as fruit sugars can steer you off course. If you’re in diet mode then try to eat more vegetables than fruit as they contain less sugar.
Remember measuring may only be for a short time until you’ve got the hang of the smaller portion. Try user smaller plates so that you feel as though you’re still eating a plate full rather than a half empty large plate. And once you’ve finished your food remove the plate so that you’re not tempted by a second helping. You could also try to keep an empty container next to the cooker to remind you to store leftovers away for another day. This method will enable you to continue eating all the foods you enjoy without the guilt and denial syndrome which is so often the cause of failed diets.
To learn more about portion control and how to enjoy eating healthily without missing out on enjoyment, join us on our One Day Nutritional Cookery Class!
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
Comments