ULTRA Discount Nutrition Talks About Your Health

What is portion control?

Poor portion control is one of the main reasons why approximately half of all Americans are overweight or obese. While many people know the difference between healthy and unhealthy food, few can recognize how much food is too much.

Eat the wrong type of food (high-fat) and you will put on weight – simple! But eat too much food - regardless of whether it is low-fat or low-calorie and you will also put on weight. To maintain a healthy weight, you must keep your portion sizes under control in addition to watching the fat and calorie content of foods.

Why does portion size matter?

Portion size matters because bigger portions contain more calories and excess calories mean excess pounds. You might think that that extra 50 cents for a supersize meal is cheap but keep up the habit and your weight and health will pay dearly. Did you know that:

• 2 slices of bread has 170kcals, but a demi-baguette or panini has 500 - an extra 330kcals even before you add on the extra filling.
• A regular size bag of potato chips (40g) has 212 kcals, a king size bag (80g) has 424kcals.
• A small of fries (80g) has 231kcals, a large order of fries (160g) has 462kcals.
• Small coffee with cream has 13kcals, a large latte has 78kcals.
  

What is a healthy food portion?

Many of us have lost sight of what a “normal” food portion, mainly because we are constantly presented with ‘supersize’ and “king size” bars of chocolate, chips, sandwiches and fast food.
To understand a healthy portion size you need to know that:

• The average woman needs about 2,000kcals and 70g of fat per day
• The average man needs about 2,500kcals and 90g of fat per day.
• You should aim to share out this calorie allowance throughout the day instead of consuming most of it in one sitting at lunch or dinner.

You should also aim make healthy and varied food choices:

• The bulk of your calories should come from cereals, bread and potatoes. You need six portions daily. One portion examples are:
  - 1 bowl cereal
  - 1 slice bread
  - 3 dessertspoons of cooked pasta or rice
  - 1 medium boiled or baked potato
  
• Try to eat at least five portions of fruit and vegetables each day. One portion is:
  - 1/2 glass fruit juice
  - 1 medium sized fresh fruit
  - 3 dessertspoons of cooked or tinned fruit
  - 3 dessertspoons of cooked vegetables or salad
  - Small bowl of homemade vegetable soup
  
• Aim for three portions of milk, cheese and yoghurt. Choose low-fat options often, except for young children. Choose five servings for teenagers or if pregnant or breastfeeding. One portion is equivalent to:
  - 1/3 pint milk
  - 1oz Cheddar/Edam/Blarney cheese
  - 1 carton of yoghurt
  - Milk pudding made with 1/3 pint milk
  
• Choose two portions of meat, fish and alternatives. Choose three servings during pregnancy. One portion is:
  - 2oz cooked lean meat or poultry
  - 3oz cooked fish
  - 2 eggs (not more than seven per week)
  - 9 dessertspoons peas/beans
  - 3oz nuts (whole nuts should not be given to children under 5)
  
• Save high fat foods and confectionary for treats – and steer
  clear of the king size portions!