If weight control is the goal, most folks know that portion control is the key.
According to a survey done by the Calorie Control Council, 84 percent of dieters say they are eating smaller portions of their favorite foods to control their weight. Or as the late Orson Welles, the Oscar-winning writer, actor and director, put it: “My doctor told me to stop having intimate dinners for four, unless there are three other people there.”
But apparently we need a little help. An American Dietetic Association survey found more than half of folks like to think big when it comes to portions and overestimated the recommended serving sizes for many foods.
What does “portion control” mean, anyway? It starts with understanding how many servings of each kind of food you should have a day based on your total caloric needs. That can change with level of physical activity. If you move more, you get to eat a larger portion.
Think that grabbing a bagel for breakfast counts as one grain serving? Probably not. It depends on the portion or size of said bagel. For instance, the typical deli/bakery bagel is about 140g, so if you should only be eating 6 (30g) servings of grains per day, then that big bagel is gobbling up your budget.
QUICK TIPS FOR DINING OUT
Check out the room. If you can’t tell much about the portion size when reading the menu or from the server, look at what others are being served. Then you’ll know that the mashed potatoes are enough for three people or to ask for more green beans if the portion looks too small.
A serving of butter is the same as a serving of olive oil. Olive oil and butter contain the same number of calories per teaspoon. So don’t get a larger portion of olive oil just because it’s heart-healthy if you’re trying to trim calories.
Cooked weights are often lower than quoted on the menu. This is good news. Restaurants list raw weight of meats on the menu. A 200g filet mignon will shrink when grilled, often by 25 percent, so the cooked portion is actually 150g.
Plan your next meal. If portions are too big, ask for half to be put in a takeout container before the plate comes to your table. You won’t be tempted to eat the whole thing and, because you haven’t pushed them around your plate, the leftovers will look and taste better.
HOW MUCH SHOULD I EAT?
HEALTHY ADULT MALE (PHYSICALLY ACTIVE 30 MINUTES MOST DAYS)
VEGETABLES: 3 half cups (more is encouraged)
MILK:3 cups (low-fat or fat-free)
MEAT AND BEANS:180g
HEALTHY ADULT FEMALE (PHYSICALLY ACTIVE FOR 30 MINUTES MOST DAYS)
VEGETABLES:2 half cups (more is encouraged)
MILK: 3 cups (low-fat or fat-free)
MEAT AND BEANS: 150g
The more calories you burn through physical activity, the more servings you get to add to this chart. If you want to lose weight, you have to cut the amount you consume from the chart. Go to www.mypyramid.gov to reveal the caloric level and number of servings recommended for you.
MEAT OR POULTRY: 80g equals a deck of cards or the palm of your hand.
SALAD DRESSING:2 tablespoons equals a shot glass.
PASTA OR RICE, COOKED: 1 cup equals a baseball or a
HARD CHEESE:30g equals 4 dice.
PANCAKE/WAFFLE: 10cm equals the diameter of a CD.
CHEESE SLICE, DELI MEAT: 30g equals the diameter of a CD.
NUTS, DRIED FRUIT, GRANOLA:A quarter cup equals a golf ball.
VEGGIES, BERRIES: 1 cup equals a baseball or a tight fist. VIEW THIS PAGE
The chills were what first tipped me off that something was wrong. It was an early Thursday evening in late February and I was sitting in my office. I normally hit an energy low this time of the day but this was different, as I suddenly felt chilled, absolutely drained of energy, the lightest of achiness in my muscles and joints and a slight pain behind my eyeballs. I went home, took a long hot shower and went to bed early. After a full day of rest, I felt normal enough on Saturday to jump on my bike and enjoy
1. If you go to the hospital for a check-up, plan for the worst-case scenario — having to stay there without returning home. Have a hospital “grab bag” to either take with you or have someone deliver. Recommended items include: T-shirts, shorts and sleeping clothes, socks and underwear, sweater/fleece, personal toiletries and medications, computer (and headphones) and phone plus charging cables, towel, slippers, nail clippers and reading material. Also, have a water bottle/container that nurses can fill up with drinking water. Remember that Taiwanese hospitals generally only provide the most basic of daily necessities. 2. If you test positive, anticipate
When a man surnamed Chen discovered that his wife, surnamed Chang, was having an affair with a foreign national surnamed James, he hired private investigators to catch them having sex. Chen and three private investigators staked out James’ apartment and, when they heard moaning sounds coming from Chang, burst in and filmed the couple in flagrante delicto. A judge later found the pair guilty of adultery and sentenced them to four months in prison, and ordered the foreign national to be deported. Like anywhere, adultery is a daily occurrence in Taiwan, and rarely a day passes when an adulterous couple
Over a million people flooded Kenting National Park over two weeks in 1986 to see Halley’s Comet, massively boosting the area’s tourism industry March 30 to April 5 About 30,000 disappointed visitors lingered on the streets of Kenting National Park on the evening of March 28, 1986. Established just two years earlier, Taiwan’s first national park had never seen so many visitors — all hotels were full, hundreds of tents cramped the campgrounds and the latecomers slept in their cars. Most had traveled here just to catch a glimpse of Halley’s Comet, which only passes by the Earth every 76 years or so. That year, the comet was more visible the further to the south, and Kenting’s location at Taiwan’s southernmost tip made