8 mistakes in sorting food
Check out this list of frequently consumed foods. It is likely that you are abusing at least one of them. Remember that even healthy food can disrupt your diet if you eat too much of it.
Cereal
When was the last time you measured out your cereal before putting it in a bowl? Have you ever checked the nutrition information label to determine the correct serving size?
For some cereals, a serving of one medium glass is recommended. Nome Russian diabetes Association recommends 3/4 Cup as the recommended serving. If you pour the cereal first into a glass in a dry form, most likely, you will get 1-2 servings. But if you fill a bowl with cereal as if it is your one serving (as most of us do), it will swell and you will get 3-4 servings.
Chicken breast
Lean protein is good, right? Not if you eat too much. If you eat a whole chicken breast for dinner, you may be overeating the recommended amount.
The recommended single serving of chicken is 80-100 grams, which is about the size of a deck of playing cards. Some people use the palm as a guide.But some chicken Breasts are two or even three times the recommended serving. It will have a lot of calories, and you will break your diet.
Hamburger
If you count your hamburger Patty as one serving of beef, you're probably underestimating the calories consumed.
A 100-gram Burger is larger than the recommended 80-gram serving size. But many burgers, especially those served in restaurants, weigh between 150 grams and 250 grams. You may accidentally eat twice as many calories as you think.
Coffee cream
If you add cream, your morning Cup of coffee may be the fattest meal of your day. Perhaps you will use low-fat varieties to compensate for the taste. One serving of liquid cream is one tablespoon. Do you use measuring spoons when you add cream to your coffee? Probably not.
If you drink more than the recommended portion (don't forget to count each Cup of coffee!), you will consume a huge amount of extra calories.
Bread
If you have prepared a healthy lunch of a sandwich with low-fat meat and vegetables on whole-grain bread, congratulations! You are saving yourself from the most high-calorie meal you would eat if you went to a restaurant. But did you accurately account for the calories in whole-grain bread? If you think your sandwich is equal to one serving, think again. For many bread products, one serving is just one piece of bread.
Fruit
A healthy portion of fresh fruit is a great alternative to fatty desserts. But if you're counting calories or monitoring your sugar intake, you need to keep track of how much you're eating. Take grapes, for example. If you eat a bowl of grapes, you will add one serving of seemingly "healthy" fruit to your diet throughout the day, although it will have many more calories than if you ate one serving of apples or oranges.
A single serving of grapes is only 16 berries. Get out the calculator before you start eating.
Soda
Sugary drinks are one of the easiest things to drink to cheer up and, as many people think, quench their thirst. We drink them thoughtlessly. But the calories in soda are simply huge and accumulate, even if you only drink one a day! And for many reasons, diet soda is not the best alternative.
Most of us drink a lot of soda when we pour it ourselves. A large serving of Cola can contain 575 calories.
Salad dressing
A healthy salad is a great alternative to dishes high in starch and fat. But salad dressing can add calories that will make any reasonable calorie counter blush. By some estimates, many restaurant salads contain more than 500 calories, most often due to the greasy dressing.
The size of the salad dressing is only two tablespoons. If you order gas on the side, the waiter will probably bring you much more.
Nutritional value and serving size
No matter what food you eat, portion size matters. Even if you eat "healthy" food, you should be aware of its quantity. But you may not want to use the nutrition information label as a guide. This is a common mistake that many people make.
The serving size shown on the label is not the recommended serving size. It's just the amount that most people consume when they want to eat that particular food. It can also be the amount of food specified in your automatic food log or diet app.
The best way to control portions is to measure food using inexpensive kitchen tools such as a measuring Cup, measuring spoons, or (my favorite) digital scales. You can also measure products without scales, but calibrated tools are more accurate. Also, get a quick list of the correct portion sizes for weight loss, posted nearby as a reference.
Then accurately record the foods using the calorie counting app. Most apps and websites allow you to create a portion when adding each dish. You may be surprised at how simply measuring food has a big impact on the amount of food you consume and perhaps how your clothes will fit on you after a while.
