Food Portion Mistakes To Avoid

Is your diet not working? You might be eating too many - or too few - calories without even realizing it. Check out some of these common food portion mistakes.

Do you think you’re doing a good job with your diet? Did you know that low-fat foods are hardly recommended in a healthy diet?

We tend to think that low-fat foods are more better for our diet and that we can eat a lot of them. However, you must remember that it’s important to take into account the size of our food portions.

Nothing in is good in excess, and this also includes food that we consider harmless.

Why is it so important to take portions into account?

A serving is the amount of food we eat during a meal or snack. It’s very important to take the size of our food portions into account so we don’t eat too much (or too little).

This will affect the consumption of nutrients necessary for our body to function properly. People who want to lose weight are the ones who make the most mistakes when calculating the size of their food portions.

The most common mistakes when measuring food portion sizes

Do you follow all the tips for eating a healthy diet? If you do, that’s great, but you should know that this isn’t everything. Portion size is a determining factor when it comes to maintaining both your health and your figure.

Cereal

Cereales-integrales

It’s recommended to consume between ¾ of a cup to 1 cup of cereal. However, we often eat our cereal in a bowl without measuring it first.

When we do this, it’s easy to overindulge and consume 2 servings of cereal or more. And that’s even without going for a second helping… At the end of our meal, we may end up eating 3 to 4 servings without realizing it.

You should measure your serving of cereal before pouring it in a bowl and avoid cereals for children, as they contain a lot of sugar.


Chicken breasts

Lean protein is healthy if we don’t consume it in large quantities. The correct amount to eat is between 3 to 4 ounces (85 to 115 g).

Keep in mind that a normal chicken breast may have up to 2 or 3 servings of protein.

Burgers

Do you sometimes eat a hamburger because you consider it an appropriate portion of beef? This is a common mistake.

A serving of beef should not exceed about 85 grams, but most hamburgers served in restaurants are typically 150 to 225 grams.

This makes us consume up to twice the amount of calories.

Coffee with cream

tu cafe
Do you think changing a supercharged breakfast for a light one accompanied by a cup of coffee is the best way to cut some calories? You may be right, as long as you don’t overdo it on the amount of cream you add.

You should consume at most one tablespoon of cream per day. This may seem like very little, but remember that most commercial creams contain unhealthy:

  • Sweeteners
  • Fats
  • Preservatives

Cooking oil spray

If you want to start cooking healthier, put aside the butter and vegetable oil. These add unnecessary calories to our food.

However, cooking oil is not a better option. The recommended serving size is ¼ of a teaspoon and the average spray time is at least 6 seconds.

Consider this one of the first foods that should be blacklisted.

Instead, you can use healthier vegetable oils, such as coconut oil, avocado oil,  or sesame oil, for example.

Bread

We often consider a lean meat sandwich to be the healthiest option. While this might be true if it’s an alternative to a fast food restaurant, the size of the sandwich bread portions must be taken into account.

Ideally, you shouldn’t eat more than one slice, especially if the sandwich contains white bread. Also keep in mind that whole grain bread is always a healthier option.

Fruit

frutas
Fruit is obviously very healthy. It’s a great alternative to processed sugar and can help you lead a much healthier life. In spite of this, we must be careful even with the amount of natural sugars that we consume.

With some fruits, like grapes, it is easy for us to overdo it, which makes it difficult for us to count calories and carbohydrates. In this case, one serving of grapes is equivalent to 16 grapes.

Do you want to learn more? Read: 5 Fruits for Healthy Weight Loss and How to Eat Them

Salad dressing

Salad is the most recognized part of a balanced diet. For this to be true, though, you can’t drown it in too much dressing.

The recommended dressing portion is just 2 tablespoons. In most restaurants, salads contain more than 500 calories because of the fats that they’re prepared with.

You should also keep in mind that the portion size of your food should not be based solely on what the labels say. These don’t usually reflect the recommended amounts, but the portions that are usually consumed.