If you have ever followed a weight loss program, you will surely have noticed some small (small?) Differences between the way a portion is officially defined, and the way you would define it.
Finally, a portion of pasta is not your familiar dish but only 30g of uncooked product. The “one handful of almonds” are finally 10 almonds that should not exceed 23g. Half an avocado is already too much, since only a quarter of it should be enough.
A banana is not equivalent to one but to two fruits. And surely, the mixed natural juice that you considered health dynamite (won’t argue against that) should not exceed half a glass, and even that in moderation. And somewhere there you are discouraged, feeling that things are ultimately much more difficult than you expected.
Or do we not have to be so strict when it comes to portions?
Eating beyond the recommended portion size does not mean that something is wrong with us or that we are greedy (even that is ok, by the way). And of course we do not have to feel guilty or ashamed to consume more.
According to Coach Sohee Lee, “The” recommended portions “as we say, do not know you personally! They do not know your personal energy needs, your biology, your way of life, etc. And somehow they can become the reason not to be full after every meal “.
But is this complacency enough to cause us all to eat more?
The solution, according to Lee, is nothing more than to observe more carefully the signs that our body gives us, and based on these to make more conscious choices regarding the intake of food during the day.
How the definition of each portion came about
Based on the above, the question arises as to the meaning of the proposed portions, when we can simply bypass these recommendations.
“Portion sizes are generally based on how much people usually consume at a given time. “These data usually come from national nutrition and health surveys,” says dietitian Tai Ibitoye.
At the moment, it is important to know that the above “are not intended as a recommendation on how much we should actually eat or drink, as this varies from person to person.” Age, weight, health, lifestyle and other factors must be taken seriously before making a recommendation.
Product labels, portions and nutritional value
Everything, therefore, argues that what and how much everyone eats is a very personal matter. And of course, as we said, the criteria for selecting portions are individualized.
But what about the recommendation that urges us to check food labels in the supermarket? Is it still a good idea or are there pitfalls here too?
Dr Dee Bhakta, a lecturer at the Metropolitan University of London, draws attention to the way we perceive the information provided by food labels, as much of the data is very easy to misinterpret. “It’s misleading and confusing to say that a product is low in sugar or calories, or so on. “Unfortunately, this claim is often based on the fact that the portion size on which these calculations have been made is much smaller than the whole food.”
Or, I will add, from the portion that you would automatically consume, based on how you had learned to move by now.
They say that a product is low in sugar or calories or but many times this happens because the manufacturer refers to very small portions of it you would consume
So how do we calculate the portions?
Clearly the safest solution is to visit a dietitian, who based on our history will guide us in what and how much. Another solution is to get a scale, weigh the food and, based on their weight and the information on the label, calculate exactly what they contain. And clearly we can ignore all of the above and just eat intuitively. In the latter case, a basic condition is to know very well what our real needs are, in order to avoid, for example, overeating episodes due to psychological fluctuations. In any case, the surest way to know what ingredients are introduced into your body is the scales, labels and math. But the best advisor remains your dietitian. And of course, the ideal condition is to make your own property and to successfully apply the practice of intuitive eating. Without guilt, without exaggeration and always keeping in mind that people’s needs are different and as long as you can keep your body in good health nutrition, everything else will go well.
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