Looking for portion control tips for your cholesterol-lowering diet? Below, dietitians offer advice on this important element of weight loss.
Why Portion Control is Important "Watching portion sizes is probably the most important piece when it comes to weight loss, as scaling back on your portions will help you to cut calories," states Lisa R.Young, adjunct professor of nutrition at New York University, private practice dietitian (NY), and author of The Portion Teller Plan. "You can eat favorite foods, but in moderation. Portion control also means allowing yourself to eat more healthy low-caloric foods such as fruits and veggies, but smaller portions of high-fat items such as red meat and butter, which you should limit if trying to lower cholesterol and trying to lose weight."
Simple Modifications "If you did nothing else but take a few less bites than usual and/or serve yourself or order less than you normally would each time you eat (e.g. using smaller utensils, bowls, cups, and plates), you'd likely curb your calorie intake and lose weight slowly and gradually over time," observes Elisa Zied, MS, RD, CDN, founder/president of Zied Health Communications, and author of Nutrition At Your Fingertips (Alpha Books/Penguin, 2009). "The added bonus is you'd still be eating what you like, and you'll therefore likely feel satisfied."
Water Content of Portion It is not only the size of the portion that you consume, but the content, when it comes to weight loss. "The higher the water content of the food you're eating, the more full you will feel," says Carrie Taylor, RD, LDN, Lead Registered Dietitian at Living Well Eating Smart Program (MA). "This is why, although the serving sizes designated by MyPyramid may appear small, filling half your plate each time you eat with fruits and vegetables will you fill up without filling out!" says Taylor.
Expert Advice Recommended portions can be challenging for consumers to visualize. "Connect with a Registered Dietitian to learn portions appropriate for you. The labels do not provide a good guide and we have portion bias as consumers," comments Andrea Connor, MPH, RD, dietitian in Scottsdale, Arizona.
Sources:
Personal Interview: Lisa R. Young, 2/28/11
Personal Interview: Elisa Zied, 2/28/11
Personal Interview: Carrie Taylor, 2/28/11
Personal Interview: Andrea Connor, 2/28/11
