Food Portion Sizes & It’s Importance to weight loss and maintaining a healthy weight.
Losing and controlling weight calls for more than exercise and healthy food choices. You also need to consider portion sizes.

A "portion" is how much food you choose to eat at one time, whether in a restaurant, from a package, or in your own kitchen. Many people confuse portion size with serving size, which is a standardized unit of measuring foods—for example, a cup or ounce—used in dietary guidance, such as the Dietary Guidelines for Americans. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; sometimes they do not. Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.


Portion control directly helps you to lose weight by tipping the scales in favor of the output of caloric energy. When you carefully monitor your portion sizes, you decrease the amount of food that you eat. This decrease in food intake also represents an overall decrease in the number of calories that you eat, provided that you eat the same foods that you did previously. This makes it easier for you to burn off those calories through less activity. You'll therefore begin to gain weight more slowly or, ideally, to maintain or even lose weight. (see attached wallet sized guide for portion control).


Tips for Portion Control

1. Don't feel like you have to be a member of the "clean plate club": You should be ok with wasting a little bit of food if it means you’re eating a healthier portion. That may mean leaving some of that tasty pasta dish on your plate when you eat out on the weekend. Instead share a meal with a loved one or bring some of your food home for another meal.
2. Use smaller plates and bowls: Trick yourself into smaller portions by using smaller bowls and plates. It may seem silly, but your plate will look fuller, and you won’t eat as much.
3. Eat healthy foods that are more filling: Instead of eating chips or donuts, try eating healthier foods that are more filling and that have few calories – while still having good nutrients (oatmeal, apples, baked beans, grapes, popcorn, and all-bran).
4. Plan ahead for our meals: Make your meals at home if possible, and plan out a healthy menu plan that includes correct portion sizes.
5. Read nutrition information: Reading the nutrition information will help you to know just what you’re eating, and how much of that food is intended to be in a serving. Try just eating 1 serving, instead of the whole bag.
6. Never eat out of the bag or box: Instead of eating out of a bag or box, transfer 1 serving of the food to a plate or bowl, and eat one serving at a time. Eat slowly to give your brain time to catch up with your body.

Sources: www.WebMD.com, www.fitday.com, www.quicktofit.com
 

  • February 2016
    Black History Month
    Black History Month is a month set aside to learn honor and celebrate the achievements of African Americans through history.
    2016 Theme: Hallowed Grounds: Sites of African American Memory

  • February 10, 2016
    Endowment Convocation for Hood Theological Seminary
    1810 Lutheran Synod Drive
    Salisbury, NC 28144
  • February 10, 2016
    Ash Wednesday
    Ash Wednesday marks the first day of Lenten discipline.
  • February 11, 2016
    Livingstone College Founder's Day Convocation
    10:00am
    701 West Monroe Street
    Salisbury, NC 28144
  • February 12-13, 2016
    Heritage Lectures
    Reflections on Practicing Public Theology
    Rev. Dr. Emilie Townes,
    Dean of Divinity School at Vanderbilt University
    Lecture I - Friday, February 12, 7pm
    "Colored Orneriness: A Concerto in Four Parts"
    Lecture II - Saturday, February 13, 10:10am
    "The Dancing Mind"
    Room 315 on the seminary campus at
    1810 Lutheran Synod Drive, Salisbury NC
    Free and open to the public
  • February 14, 2016
    Happy Valentine's Day

    Mark 12:31
    The second is this: 'Love your neighbor as yourself.' There is no commandment greater than these."
  • February 16-19, 2016
    Board of Bishops Winter Meeting

    Host: South Atlantic Episcopal District
    The Kenneth Monroe Transformation Center
    745 Saluda Street
    Rock Hill, SC 29730
  • March 5, 2016
    Blue Ridge Conference
    3rd Check-Up Meeting
    Dorothy Walls Conference and Retreat Center
    495 Cragmont Rd
    Black Mountain, NC 28711
  • March 11, 2016
    West Central North Carolina Conference
    Ordination Service
    Marvin AME Zion Church
  • March 12, 2016
    West Central North Carolina Conference
    3rd Check-up Meeting
    Dorothy Walls Conference and Retreat Center
    Marvin AME Zion Church
    Rev. Dr. Haven O. Anderson, Pastor
  • March 17 - 19, 2016
    Connectional Lay Council Convocation
    Bishop Kenneth Monroe Transformation Center
    Rock Hill, SC
    Mrs. Mary Matthews, President
  • March 25, 2016
    Good Friday
    Good Friday is the day when we commemorate Jesus Christ's crucifixion, which plays an important part in the Christian faith.
  • March 27, 2016
    Easter Sunday or Resurrection Sunday

    The celebration of the Resurrection of Jesus Christ.
    He Lives!
  • March 28, 2016
    Happy Birthday
    Mrs. Iris Battle
    Piedmont Episcopal District

  • April 9, 2016
    Western North Carolina Conference
    Ordination Service
    Goler Metropolitan A. M. E. Zion Church
    Rev. Johnny Ruff, Pastor
  • April 10, 2016
    Western North Carolina Conference
    3rd Check Up Meeting
    Goler Metropolitan A. M.  E. Zion Church
  • April 15, 2016
    Tax Day
    Many United States residents mark Tax Day as the deadline to file their income tax details to the Internal Revenue Service (IRS). The date is usually on or around April 15.
  • April 16, 2016
    Western North Carolina Conference
    Christian Education Annual Cotillion
    North Rowan High School
    Spencer, NC
    Rev. David Williams, Conference Director
  • April 15 - 16, 2016
    Men’s Boosters Conference
    Place to be announced
    Mr. Sylvester Culbertson, President
  • April 17, 2016
    7th Annual Pink Sunday
    Susan G Komen
    Participation in Pink Sunday provides churches and faith based organizations with free breast cancer awareness information to include warning signs of breast cancer, importance of early detection and availability of free mammograms for those without health insurance. The 7th Annual Pink Sunday will be on April 17, 2016. Many churches ask their congregations to wear pink on this day. VISIT www.komencharlotte.org to register your church for this event or for additional information.

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