One serving is the amount of food you choose to eat at a time, whether at a restaurant, in a prepared dish or at home. A serving, is also the quantity of food indicated on the table of the nutritional value of a product or on the label of a food.
Different products have portions of different sizes, which can be measured in cups, ounces, grams, pieces, slices or numbers, like three crackers. A serving size on the label of a food may be more or less than the amount you should eat, depending on your age, weight, if you are a man or a woman, and your level of physical activity. Depending on the amount you choose to eat, your portion size may or may not match that of the portion.
How much should I eat?
The number of calories you need each day to lose weight or maintain your weight depends on your age, body weight, metabolism, gender, activity level and other factors. For example, a 60 kg woman who burns a lot of calories through intense physical activity, such as fast running, several times a week, will need more calories than a woman of the same size who does one short walk per week.
5 simple and healthy ways to reduce food portions
One of the essential things to do if you want to lose weight is to burn more calories than you consume. To achieve this, without starving all the time, instead of eating less, why don’t you try to exercise more. In this way, you will be able to eat a sufficient amount of food and not feel hungry during the day, and finally reduce your weight. But it is true that it is important to have a healthy and diversified diet, and not to eat too much, here are some tips that will help you lose weight healthy, without feeling hungry!
- Drink water before meals
Drink a glass of water or more before meals, you will be less hungry because your stomach will already be a little full. That way you can eat less and reduce your weight. Another benefit of this method is that this ritual will keep you from getting dehydrated, which is why you can sometimes feel hungry. And do you know that gurgling stomachs are a result of dehydration and lack of water in the body, it is not a sign of hunger as is often believed? Many people admit that eat a lot more when they are bored, if you are one of them start by drinking a glass of water with a few drops of lemon when you are bored instead of snacking.
- Eat more vegetables
Consume vegetables as much as possible and you will gain many benefits because they are low in calories and rich in nutrients. You can add vegetables to any meal such as stir fry, pasta, seafood platter and sandwiches.
- Colorful plate
It may sound strange, but researchers have shown that the color of your plate plays an important role in the amount of food you eat. They say that people who eat on plates whose color does not contrast with the food served, eat 22% more food. According to them, the reason is that when your plate is a different color, you judge more precisely the amount of food and therefore avoid overeating.
- Add carbohydrates, rather than add carbohydrates…
Do not add your meal to carbohydrates but rather add carbohydrates to your meal. Add carbohydrates only in menus where you can’t avoid it, and in small amounts. For example do not fill your bowl with granola, then add a little fruit and yogurt, do the opposite, use a bowl of yogurt and fruit and add a little granola.
We also recommend that you change the way you prepare pasta. Instead of basing your meal on pasta, use grilled vegetables and meat and add only a small amount of pasta afterwards. This way you will eat healthier foods and more vegetables.
- Limit portion size
Have you ever found yourself in a situation when you are at home where you have set your sights on crisps, chocolate or anything else irresistible, you have taken the whole package to eat a small amount? The problem is that you will end up eating all of it. To avoid this put a small amount on a plate or bowl and leave the package in the kitchen, so you only eat the small portion served.