Tag Archives: calories

Celebrating National Nutrition Month (Part 3 of 3)

Count Your Portions before they Count You

The key to losing weight and keeping it off is portions! Many people eat nutritiously, but without portion control, too much of even the right food can make you gain weight.

Try these portion control ideas from my book, The Cooper Clinic Solution to the Diet Revolution (2009):

1. Use the plate rule. Reserve ¼th of the plate for the protein or entrée, and ¾th of the plate for plant foods (vegetables, grains, fruit).

2. Measure easy-to-overdo foods. Cheese, 1 oz.; meat, 3 oz.; starches, ½ to 1 c.; nuts, 1-2 Tbsp.; juice, 4-6 oz. (½ to ¾ c.); salad dressing, mayonnaise, margarine, peanut butter, 1 Tbsp.

3. Measure your glass sizes at home. Is your juice glass 4 oz., 6 oz., or 8 oz.?

4. Make it easy. Have deli cheeses and lunch meats cut in 1 oz. slices (8 slices = 8 oz.)

5. Use your fist or a tennis ball as a measure of 1 c. of pasta, rice, vegetables, fruit, etc.

6. Eat baby-bites. Cut food into smaller pieces and eat one bite at a time. You chew more and the meal lasts longer.

7. Split an entrée when eating out. Most are 6-8 oz., and you need only 3-4 oz.

8. Leave some behind. Break away from the “clean plate syndrome,” the compulsion to eat everything on the plate. Save half for tomorrow’s lunch.

9. Use smaller dinner plates or bowls. Satisfy your psychological need to see a full plate. Spread food to cover the plate. Use a small dish for cereal.

10. Avoid seconds. Relax and think. Let 20 minutes pass before going for the second helping. Chances are you won’t want seconds!

Remember, portion control is weight control. Enjoy and savor the results. Thank you for reading my three-part series in honor of National Nutrition Month. Here’s to healthy eating all year long!

For more healthy portion control ideas, or to order a copy of my book, visit www.georgiakostas.com. You can also follow me on Twitter @georgiakostas or like my Facebook Fan Page, Georgia Kostas Nutrition.

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Tips for Better Health and More Energy in the New Year

Ready to get a fresh start in January and begin your action plan for better health and more energy? Here are a few tips to get you started:

1. Cut 100 calories from your daily eating. You’ll lose 10 lbs in a year. Cut 200 calories. Lose 20 lbs. Begin with achievable goals – skip a slice of bread, use less dressing or mayonnaise, etc. We can all find those little extras we can live without, painlessly. Take one step at a time.

2. Manage portions. Know that a deck of cards = 3 oz meat/fish/poultry protein; a golf ball holds 2 tablespoons dressing. These amounts are appropriate for weight loss or management. Consider what other portion adjustments could help you most.

3. Include protein at each meal. Protein sustains energy and keeps appetite in check. Include a 3 oz protein portion at lunch and dinner. At breakfast, try 2 egg whites (or 1 egg ), 1 cup milk or yogurt, and one of the following: 1 tablespoon peanut butter or 1 cup Kashi cereal or a slice of lean ham or 1 slice 2%-fat cheese. Each of these meals contains 25-35 protein grams…..very satisfying!

4. Eat breakfast. Many studies show breakfast eaters eat better the rest of the day, as well as fewer calories and less fat, compared to breakfast skippers. Breakfast also jumpstarts morning energy and brain-power.

5. Eat slowly. You feel full and eat less….automatically.

6. Chew gum in place of a snack. You can save a typical snack’s 200-300 calories.

7. Burn 200 calories from 30 minutes of aerobic activity you enjoy daily. You’ll lose 20 lbs a year.

8. Drink 64 oz water a day – 24 oz when you wake up, 24 oz mid-day, 24 oz before and after workouts…and even more later. The more, the better.

9. Pick one habit to change. Healthier snacks. One less soda. Less TV noshing. Begin meals with an appetite suppressant: salad, fresh fruit, cup of soup, hot tea.

10. Surround yourself with support. Get your family, friends and colleagues involved with like goals. A work-force is a powerful source of all-day-long support.

Begin with the steps above. If you would like a more specific food plan tailored to meet your eating preferences, exercise needs, and lifestyle, email me at georgia@georgiakostas.com. A consult can change your January and your year!

Visit my website at www.georgiakostas.com or like my Facebook Fan Page at Georgia Kostas Nutrition. Here’s to a healthy, fit year!