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
 

  • The Episcopal Committee of the 50th Quadrennial Session of the AME Zion Church General Conference makes the following Episcopal Leadership Assignments for the 2016-2020 Quadrennial.

  • July 23, 2016
    Congratulations to
    Bishop-Elect, Rev. Dr. Hilliard Dogbe
  • July 23, 2016
    Congratulations to
    Bishop-Elect, Rev. Dr. George Crenshaw
  • July 23, 2016
    Congratulations to
    Bishop-Elect, Rev. Dr. Staccato Powell
  • July 20-26, 2016
    WATCH THE GENERAL CONFERENCE LIVE!
    Visit http://www.amezgc.org/watch-live.html to watch the 50th Quadrennial General Conference live throughout the week. Once on the website select "Watch Live" from the menu items on the left in purple.
  • Celebration of Life for
    Bishop Richard Keith Thompson
    Mid-Atlantic II Episcopal District
    The Board of Bishops along with the entire A.M.E. Zion Church Family are in sadness over the passing of Bishop Richard K. Thompson. Bishop Thompson, passed away on Saturday, July 16, 2016 after an extended illness.

     

    Arrangements
    Family Visitation time will be from 9:00am - 11:00am. The Celebration of Life Service will begin at 11:00am. Services will be held at Trinity African Methodist Episcopal Zion Church, 3505 16th Street NW in Washington, DC 20010, Telephone: 202-328-2388.

     

    McGuire Funeral Services, Inc. are in charge of the arrangements. They are located at 7400 Georgia Avenue NW, Washington, DC 20012, Telephone: 202-882-6600.

     

    In lieu of flowers the family is requesting that contributions be made to the Bishop Richard K. Thompson Endowment Scholarship at Hood Theological Seminary, 1810 Lutheran Synod Drive, Salisbury, North Carolina 28114.

     

    We ask that you keep the Thompson family in your thoughts and prayers.

  • July 20-26, 2016
    50th General Conference of the AME Zion Church
    Sheraton Four Seasons
    Greensboro, NC
  • September 5, 2016
    Labor Day
    Labor Day was originally organized to celebrate various labor associations' strengths of and contributions to the United States economy. It is largely a day of rest in modern times. Many people mark Labor Day as the end of the summer season and a last chance to make trips or hold outdoor events.
  • September 14-18, 2016
    122nd North Alabama Annual Conference
    Beautiful AME Zion Church
    Tuscaloosa AL
  • September 27-30, 2016
    Leadership Training Institute
    Sheraton Four Seasons
    Greensboro NC
  • October 17, 2016
    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.
  • November 8, 2016
    Election Day
    Citizens in the US who are registered can vote by popular ballot for candidates for public office at local, state, and national levels.
    Check your local Board of Elections websites for absentee, early voting, and other information and resources.
  • January 1, 2017
    Happy New Year
    “You crown the year with your bounty, and your carts overflow with abundance.”  Psalm 65:11
  • November 16-20, 2016
    97th Session of the Pee Dee Annual Conference
    Kenneth Monroe Transformation Center
    745 Saluda Street. Rock Hill SC
    Cheraw-Bennettsville District, Host

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