How to calculate the right portions of foods if you are on a diet? Should foods be weighed raw or cooked? Can we adjust it by eye? I will answer all these questions in the following article, in which we will see how dose portioning of foods is essential for weight loss and what are the cases in which we can avoid doing it. The directions are from nutritionist Susie Burrell.
FOOD PORTIONS: ARE THEY WEIGHING RAW OR COOKED?
Foods are weighed raw , unless otherwise indicated by the nutritionist: this is because depending on how they are cooked they can gain or lose water, so their weight when cooked can vary. Canned legumes and other canned preparations or frozen vegetables can obviously be exceptions. In this case it is best to refer to the calories per serving of the labels.
PORTIONS OF FOOD IF YOU WANT TO LOSE WEIGHT WITHOUT DIET Are
you trying to lose weight on your own, because you only have a few pounds to lose? Let’s see how to manage independently with portions.
Meat and fish: maximum 150 grams for fresh meat and fish for women, 170-200 grams for men. For eggs, the average portion is two eggs.
Aged cheeses: maximum 30 grams or alternatively from 100 to 150 grams of skimmed dairy products (Greek yogurt, cottage cheese, quark) and 40 grams for seasoned seeds or feta. Milk: preferably skimmed or partially skimmed or vegetable without sugar. About 150 ml. Chocolate: maximum 20 grams per day, of extra-dark quality.
Walnuts: maximum 30 grams per day.
Oil, butter: maximum one tablespoon per meal.
Rice, legumes and pasta : from 50 grams for women to 70-80 grams for men.
Bread: maximum 60 grams when not consuming pasta or rice, maximum 100 for men. Potatoes 150 grams (250 for men)
Vegetables: at will.
Fruit : limit the one with too much fructose and in general stick to the two daily portions. One serving is maximum 100/125 grams.
Breakfast cereals or oat flakes: maximum 40-50 grams.
FOOD PORTIONS: WHEN TO GET AN EYE
We can do it by eye and avoid breaking boxes to dose food only after a certain period in which we understand the quantities based on the grams dosed. If in doubt, it is better to reduce by eye than to abound.