Portion Size Pitfalls
Portion Size Pitfalls
Have you ever felt that you are doing “all the right things,” towards your weight loss goals, yet the scale isn’t budging? There are many factors that play into maintaining a healthy weight, but one that is often overlooked is the quantity of healthy foods consumed. Just because a food is nutrient dense doesn’t mean that portion size no longer matters. Let’s take a look at some common healthy foods where portion size is often ignored, and tips for how to be more mindful.
Portion size mistake: ½ cup (400 calories, 36 grams of fat).
Reality check: ¼ cup (200 calories, 18 grams of fat)
Why it matters: Almonds contain a number of nutrients, including mono-unsaturated fats, fiber, magnesium and biotin. But because they are calorically dense, they can be a barrier to weight loss when you snack on them mindlessly throughout the day. Make sure to portion out individual servings so that you don’t fall victim to this pitfall.
EXTRA VIRGIN OLIVE OIL
Portion size mistake: not measuring oil used when cooking (example 3 TBSP: 360 calories, 42 grams of fat)
Reality Check: 1 TBSP (120 calories, 14 grams of fat)
Why it matters: Extra virgin olive oil is considered a staple in the Mediterranean Diet, being an excellent source of anti-oxidants and heart-healthy mono-unsaturated fats. The problem arises when you haphazardly pour the oil into the pan for cooking and don’t measure what is actually needed. While olive oil is nutrient dense, it also can also contribute a lot of unnecessary calories in a meal that may be hindering your waistline.
Portion size mistake: one medium avocado (~250 calories, 25 grams/fat)
Reality check: ½ medium avocado (~125 calories, 12 grams/fat)
Why it matters: People are adding avocados to everything these days, from toast to brownies. While this superfood contains a plethora of nutrients including fiber, vitamin E, potassium and magnesium, a serving of a large avocado could be up to 400 calories and 35 grams of fat. Consuming this quantity on a daily basis may be the difference in added weight gain. In the future, try mashing ¼ -½ of an avocado and spread it on your toast to get more out of a smaller serving size.
Interested in learning more about how to overcome potential barriers to your weight loss goals? We offer telehealth appointments with our registered dietitian, Claire Allen, which allows you get the nutrition education you need from the comfort of your home. Contact us to schedule an appointment today at (224) 407-4400, or online at https://compgihealth.com/. #weightmanagement #nutrition #portioncontrol