by
Katrina Welch
It is lunch time and you head over to your favourite food vendor located just a few minutes away from the office to purchase your midday meal.
Before you is a mouth-watering display of macaroni pie, lasagna, rice and peas, breadfruit pie, steamed vegetables, beef stew, baked chicken, fried mahi mahi, fried plantain and tossed salad.
As you are about to place your order, the server opens your exchange by asking, “What size portion would you like, large or small?” Opting for the large, a container of commensurate size is selected and at least three quarters of it is heavily packed with your selection of rice and peas covered in beef stew, lasagna, mahi mahi, plantain and a sprinkling of tossed salad.
This lunch time tale is a norm at many food vendors across the Barbadian landscape and the serving style is also commonly seen at local
social gatherings and events. But have you ever paused to ask yourself if these types of portion sizes are in keeping with the recommended serving sizes for meals?
How do you serve your own meal portions? Do you think about your portion sizes or like most, do you ‘guesstimate’ your portions based on how hungry you feel at a given time and then eat until you feel full?
If this is something you struggle with, fear not, you are one of many and it is not too late to learn how to make better choices with your daily meals. So, here are the answers to five important questions which can help you improve your nutritional habits and better your health.
What is the difference between a portion size and a serving size?
These two terms are used quite interchangeably, but they don’t actually mean the same thing. Serving sizes are standard amounts which are recommended for consumption in a given meal. However, the portion size is how much the person actually eats.
For example, if you read the Nutrition Facts label of any product it will give a recommended serving size, but the individual may choose to consume more or less than what the label suggests for their portion size.
How can I choose the right serving sizes for my meals?
By reading this article you are already off to a good start, because educating yourself is key. Moreover, apart from this information you should also read product labels to see the servings being recommended for various food items.
This will serve as a guideline on how they should be correctly incorporated into your meals.
What should actually go on my plate, and how much of it?
In school, children are taught about a balanced diet and the food pyramid which classifies foods into several food groups. This information should be taken beyond the classroom and practiced in everyday life. Therefore, your plate should represent a balanced meal.
To do this, use a medium-sized plate.
Half of the food served on this plate should have fruits and vegetables. On the side which remains, half of that should be healthy proteins (i.e. one quarter of the full plate) and the final quarter of the full plate should be carbohydrates.
How can I translate these portions to serving sizes?
These estimated portions use fractional divisions for an averaged size plate and while this may be a good general guideline to follow, some people’s perceptions of ‘average’ will vary while other people may overeat if their portions are created by piling the food high on each section of the plate. As a result, there are recommended serving sizes for the different types of food groups: Fruits and Vegetables – 1 cup (the size of an apple or the average adult fist) Carbohydrates – ½ cup (the size of a tennis ball or a small handful) Healthy Protein – ½ cup (the size of the palm of the average hand)
Can you give me examples of fruit, vegetables, carbohydrates and healthy proteins?
You might wonder why fruits are being suggested for your meals, but most people erroneously perceive tomatoes and cucumbers as vegetables. Based on their botanical classification, as they have seeds they are in fact fruits. So, these fruits can be included in a tossed salad or eaten on their own with your meals. Carrots, corn, broccoli, and leafy green vegetables are some of the tasty vegetables you can use with your daily meals.
If you eat white meat and fish, these can be used for your protein content, but note that other healthy proteins include nuts and beans such as lentils. As for carbohydrates, you can choose whole grains or starches such as rice, quinoa, oats, whole wheat, pasta and potatoes.
One Final Point:
Though serving sizes are an important component of a balanced diet, you must remember that the food preparation style and other ingredients used can also influence just how healthy the meal will be. As difficult as it may be, do your best to avoid regularly consuming foods that are highly processed, deep-fried and full of saturated fats, extremely sweet and full of empty calories.
