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
 

  • August 7-10, 2014
    Alaska Annual Conference
    Leake Temple AME Zion Church
    430 North Hoyt Street
    Anchorage, AK 99508
    Presiding Elder Alphonso H. Meadows Jr., Pastor
  • August 20-24, 2014
    Mid Ghana Annual Conference
  • August 21, 2014
    Senior Citizens Day
    National Senior Citizens Day recognizes contributions senior citizens make in communities across the United States.
  • August 27-31, 2014
    East Ghana Annual Conference
  • September 1, 2014
    Labor Day
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  • September 3-7, 2014
    145th Florida Annual Conference
    St. Paul AME Zion Church, Host Chuch
    Convening: Houser Memorial AME Zion Church
    710 East Jordan Street
    Penascola, FL 32503
    850-432-4910
    Rev. Ray S. White, Host Pastor
    850-232-7006
  • September 3-7, 2014
    West Ghana Annual Conference
  • September 7, 2014
    Grandparents` Day
    Día Nacional de los Abuelos
    Americans take the time to honor their own grandparents and those in their community.
  • September 7-9, 2014
    North Carolina Conference
    New Bern District
    St. Augustus A.M.E. Zion Church
    318 East North Street, Kinston, NC
    Rev. Julian Pridgen, Pastor
  • September 10-14, 2014
    North Alabama Annual Conference
    One Zion Ame Zion Church, Host Church
    100 Red Lane Road,
    Birmingham, AL 35215
    205-833-3313
    Rev. Erskine R. Faush, Jr., Host Pastor
    205-790-2574
  • September 11-14, 2014
    Cote D'Ivoire Annual Conference
  • September 28, 2014
    Overseas Mission Sunday
    As a symbol of unity, all women of the A.M.E. Zion Church are requested to wear white.
    Visit www.whoms.org for information concerning this observance.

  • October 5, 2014
    World Communion Sunday
    World Communion Sunday is a celebration observed by several Christian denominations, that promotes Christian unity and ecumenical cooperation.
  • October 8-12, 2014
    South Alabama Annual Conference
    Mt. Zion AME Zion Church, Host Church
    Convening: Lomax-Hannon Jr. College
    725 Conecuh Street
    Greenville, AL 36037
    334-382-2115
    Rev. Robert Shuford, Host Pastor
    334-567-4733

  • October 15-19, 2014
    Central Alabama Annual Conference
    Shiloh AME Zion Church
    54 Church Street
    Hope Hull, AL 36044
    334-281-4500
    Rev. Ron Burroughs, Host Pastor
    334-284-9888
  • October 16, 2014
    Boss's Day
    Boss's Day also known as National Boss Day or Bosses Day, is a time for many workers to appreciate their employers.
  • October 21-26, 2014
    103rd Cape Fear Annual Conference
    Chrysolite AME Zion Church, Host Church
    1307 Meadow Road, Lumberton NC 910 671 8874
    Bishop Louis Hunter, Sr. Presiding Prelate
    Rev. Florence S. Brown, Host Pastor
  • October 22-26, 2014
    Alabama Annual Conference
    Auburn AME Zion Church
    576 Martin Luther King Drive
    Auburn, AL 36831
    Rev. Dr. Stephen Faulk, Host Pastor
    706-596-6797
  • October 22-26, 2014
    South Mississippi Annual Conference
    Host Church: Zion Chapel AME Zion
    361 Robinson Road
    Canton, MS 39046
    Host Pastor: Rev. G. D. Adams
  • October 2014
    Life Members Month
    On this occasion, programs shall be observed in memory of Anna L. Anderson and each member of the Society is asked to contribute five dollars ($5.00) to the Council.

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