Good Diet With Bariatric Portion Plate

Portion control is a great way to take charge of your health, and the first step is understanding how much you’re eating on average. Then, grabbing a plate can help!

This article will show you how to use the Portion Plate method for estimating portion sizes on your plates. It’s not just about what you eat, but also about how much food that equates to, so it’s important to estimate portions accurately. 

The idea behind the Portion Plate Method is similar in concept as using measuring cups or tablespoons-to know how many ounces are in one cup or tablespoon, respectively. However, with this method, each item listed on your plate represents an ounce of food (or another type of measure). 

If you want to take charge of your health and start eating better, then it’s time to learn how much food that equates to. The Portion Plate method is a great way for estimating portion sizes on your plates by using the plate as a guide.

It’s not just about what you eat but also about how much food that equates, too! Do you want to know more about Bariatric Portion Plate? Click here.

Portion Control as a Lifestyle, Not Just a Diet

It’s best to remember that portion control is an active choice you make as an investment in your healthy lifestyle and overall wellness journey. Portion control can help you lose weight and keep weight off, and it’s all part of the process of controlling what foods you’re eating with clean eating.

Hopefully, you’ll find how good it feels to be in control of your food (instead of at war) and aware of what, how much, and when you’re eating. Mindful eating and informed choices – this is the power of portion control. And I’m sure you’ll notice the long-term, positive effects along the way!

How Does Portion Control Work for Weight Loss

It is hard to say no to a large portion of delicious food, especially if hunger pangs have already struck. When we eat something we like, we are often tempted to go back and fill our plate again, well, maybe just a little.

While eating more food may make us feel good in the short term, all those extra calories count, and it is unlikely that anyone will want to run a marathon to use all that extra energy, and it will hinder your ability to lose weight if you are trying to diet.

Eating the correct portion sizes for starchy carbohydrates and protein while balancing the meal with free vegetables or salad will help you lose weight and force you into a healthy diet that will increase your energy, improve your sleep, give you lush hair and nails make you feel better overall.

Using a portion control plate for your meals will help you limit your eating to only the amount of food to optimize your health, and it will give you the optimum portion sizes to help you lose weight at a controlled rate that is sustainable in the long term.

Eating the correct portions of food by food group can help you manage your blood glucose levels and weight. To this end, you can fill your portion control plate easily right at the point of serving hot food without having to count calories. 

According to the clinical data obtained from the results of the trial using this portion control plate, you are 3 times more likely to be able to control your blood sugars than going it alone, and the clinical trial was performed on patients who used insulin, this is a group of people who do struggle to lose weight.

However, apart from controlling their blood sugars, it also showed they were six times more likely to lose weight using the portion control plate involved in the trial.

Proper serving size can typically be found by reading a nutritional label, but a portion is a person’s amount of food. Most of the time, the portion size is larger than the serving size because people don’t know how to work out how much is the right amount and are often driven by their hunger pangs or eat with their eyes. 

Not only that, everyone’s idea of what constitutes a correct portion is different as we are all shapes and sizes. Plus, if your parents served large portions, then often you have learned to do the same. So, it is better to follow the instructions on your portion control plate to meet your dietary and weight loss goals. 

It is portion control made easy, and it is simple to learn how much food you should be eating during each meal. Use the portion plate by simply filling them with the food they specify in each plate area, and don’t let the food slide over the tapes. By keeping the portion inside the designated area, you weigh the food portion and the calorie count. 

It can take the brain 20 minutes to receive the I’m Full signal, so if you use a portion plate, it is really handy that you can still clear your plate without any guilt, but stop thinking that it is a bad thing to leave food on your plate if you do get a full signal, it is far more important to start listening to your body and leave a bit for Mr Manner’s as they say.

The problem with making more food than you need to eat is that it makes it very tempting to allow your eyes to get bigger than your stomach, and you are tempted to serve up all the mashed potato, for example, rather than leave it in the pan or throw it away. Using a portion control plate will help you eat a measured amount of food from the start, eventually teaching you how much food to prepare. 

The portion plate will be nutritionally rebalanced so that you are always eating 33% starchy carbohydrates, 25% protein and the rest of the plate will be made up of free vegetables, and by that we mean non-starchy, these measurements follow the British Dietetic Associations balance of good health, optimizing nutrients for better health all round. It will also help you to evaluate the nutritional content of what you are eating before you begin. So, for example, you will have a better sense of how many servings of vegetables you have on your plate compared to how many servings of simple carbohydrates.

Drinking water with your meal is always a good thing to do, and it keeps you fuller longer. Also, stop considering if you are going back for seconds because you are still hungry or simply because the food is in sight and you enjoy it. And, if you have made too much food at dinner, plate up an extra meal for the fridge instead and save money on lunch the following day.

Why Is Portion Control Important?

In basic terms, your body requires a certain amount of calories to function and survive each day. Those calories are determined by your age, current weight, and daily activity level and vary from person to person.

For example, an average woman requires approximately 2000 calories per day to maintain her weight and 1500 calories per day to lose one pound of weight per week.

On the other hand, an average man requires approximately 2500 calories per day to maintain his weight and 2000 to lose one pound of weight per week.

That’s where portion control comes in. If you’re eating more calories than your body needs, your body will take those extra calories and store them as fat. The more extra calories you consume, the more fat you’ll store. So, to reduce those extra calories being stored as fat, we can use portion control to make sure we are eating what our body needs.

This is so difficult for many of us to do because we are constantly provided with larger portions than we need. This causes us to eat more without even realizing we’ve over-eaten, causing weight gain.

What Is the Bariatric Diet?

The purpose of the bariatric diet is to help patients recover safely and optimize health and weight loss after undergoing weight loss surgery. Typically, post-op bariatric patients move through four diet phases after weight loss surgery. These phases include:

Phase 1: Liquids (1-14 Days)

Phase 1 will include clear liquids that are sugar-free, caffeine-free and without carbonation. Typically this will include water, herbal tea, broth or sugar-free flavoured waters. This part of the diet is usually only one or two days and mimics the liver shrinking diet that helped you prepare for surgery.

You will likely begin to use an approved protein drink within two days after surgery to help you meet your protein needs. Some surgery centres allow sugar-free puddings or strained cream soups, which is known as the full liquid diet. This phase typically lasts about 10-14 days.

Phase 2: Pureed (2-3 Weeks)

In phase 2, you begin to introduce real food back into your diet in pureed form. The purpose of this phase is to help your body transition into eating real food again. All your food must be blended to a smooth texture. Typical foods allowed during the pureed phase include plain yogurt, pureed meats such as chicken, or pureed steamed vegetables. For a more in-depth look at this phase, please read Your Guide to the Pureed Diet.

Phase 3: Soft Diet (1-5 Months)

During phase 3, you can begin to introduce real whole foods that are not blended. However, the texture still needs to be soft and easy for your body to digest. This would include soft meats, cooked beans, steamed veggies, peeled fruit or cottage cheese. At this point, raw vegetables and unpeeled fruits are avoided. Also, starches are not suggested at this time because you need room in your pouch for protein. Surgery centres vary greatly on the length of this phase, but I have witnessed it be anywhere between 2 weeks to 6 months. To learn more about phase 3 in detail, please check out Your Guide to the Soft Diet.

Phase 4: Regular Diet (indefinitely)

In phase 4, you can begin to introduce all types of whole foods into your diet, but it’s still important to avoid/limit processed foods to help optimize your nutrition and weight loss. Starches are eaten in limited quantities, and there continues to be a high focus on protein. Most surgery centres suggest at least 3-4 oz protein per meal to help meet your protein needs.

Portion Control Tips for How to Get Started

Read All Nutrition Labels. 

This is a biggie and will be a big help to understand what’s in your food. It’s so important to read the labels to understand serving sizes. This doesn’t mean we then go by what the label recommends as a serving, however. Instead, we use labels to understand how much of that food we should be eating. Not everybody needs the same serving size, so it’s important to consider your daily needs. You can read more about what to look out for on your labels in this clean eating guide.

Measure Your Food. 

There are many different ways to understand serving sizes to have a better idea of what we are eating. If you’re cooking at home (which is a great way to control portion size), you can make use of a kitchen scale, measuring cups, and meal prep containers to portion control your meals. When you’re not at home, you can also use several tips, which I will discuss later on in this post.

Meal Prep.  

It is such a great way to help prepare you to succeed at your healthy goals. It helps to prep and cook balanced and healthy meals and full control over food portion sizes. The more you can plan and make your well-balanced meal work for you, the better of you’ll be. Here are some great meal prep ideas to get you started.

Calculate Your Macros.  

It’s important to understand what your body needs to fully take advantage of portion control when trying to lose weight, gain weight, or maintain your weight. This one is a little tricky and does require some patience and learning.  

Fill up on Veggies. 

Veggies and greens are always a good idea, so make sure you enjoy them with every meal. They not only add valuable nutrients, but they also are filling and don’t take up a bunch of calories, which allows you to better portion out your carbs and protein. Bowl of spiralized zucchini noodles, ready to be added to the skillet and cooked to make the healthy shrimp scampi recipe.

Go Slow and, Steady. 

No one likes to be hungry all the time. It’s a lifestyle that won’t be satisfying and, thus, will likely fail when you are trying to lose weight. The best method for weight loss is gradual weight loss over time as part of a healthy, well-balanced lifestyle, not to restrict your calories so much that you’re miserable. You can read more about my struggle with weight and calorie counting as well. That means you want to reduce your portion sizes slowly, and your body gets used to the new levels. The more drastic you cut your food intake, the more your body and mind will fight you to give up.

Use Smaller Plates. 

There’s something about finishing your plate that makes a difference. I know it seems crazy, but using smaller plates will help you feel like you’re enjoying a full meal and trick your brain into feeling satisfied. If you eat everything on your plate, but the plate is smaller, it will feel better than not eating everything on your plate with a larger plate. This is another reason I like these glass meal prep containers — because I know I can eat everything in the container, and it’s still on track with my goals.

Drink More Water. 

Did you know drinking water before a meal will help with portion control and help you lose weight faster? For real! When we’re dehydrated, we tend to eat more. So, drinking a glass of water before your meal helps because you’ll be less tempted to eat a big portion size. 

Eat Slowly.

It can be not easy at first to re-train yourself, but try to slow down your eating. The longer you take to eat your food, the more full you’ll feel before you finish, which will help you eat what you need and not over-eat. Check out my tips for how to train yourself to eat more slowly later in this post.

Make a Schedule. 

It’s really helpful to create a schedule with alarms on my phone to let me know when breakfast, lunch, dinner, and snack times were. That way, I always had something to look forward to and knew I was just a little away while I trained my body to not over-eat anymore.

Learning to make healthy changes and listening to your body takes time and practice. Just because you had surgery does not mean you will learn everything right away. So be patient with yourself as you discover a new healthy way of eating for yourself.

Bariatric Portion Plate FAQs

A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. A serving or serving External size link is the amount of food listed on a product’s Nutrition Facts label or food label.

Different products have different serving sizes. Sizes can be measured in cups, ounces, grams, pieces, slices, or numbers—such as three crackers. Depending on how much you choose to eat, your portion size may or may not match the serving size.

To see how many servings a container has, look at the top of the label. “Servings per container” is listed right above “Serving size.” So in the example below, a frozen lasagna serving size is 1 cup. But the container has four servings. So if you want to eat 2 cups—or half the package—you’d be eating two servings.

Do a little math to find out how many calories you would be getting.

1 serving = 280 calories

2 servings = 280 × 2 = 560 calories

You don’t need to measure and count everything you eat or drink for the rest of your life. You may only want to do so long enough to learn typical serving and portion sizes. Try these tips to control portions at home.

  • Take one serving according to the food label and eat it off a plate instead of straight out of the box or bag.
  • Avoid eating in front of the TV, while driving or walking, or while you are busy with other activities.
  • Focus on what you are eating, chew your food well, and fully enjoy the smell and taste of your food.
  • Eat slowly so your brain has time to realize your stomach is full, which may take at least 15 minutes.
  • Use smaller dishes, bowls, and glasses, so you eat and drink less.
  • Eat fewer high-fat, high-calorie foods, such as desserts, chips, sauces, and prepackaged snacks.
  • Freeze food you won’t serve or eat right away if you make too much. That way, you won’t be tempted to finish the whole batch. If you freeze leftovers in single- or family-sized servings, you’ll have ready-made meals for another day.
  • Eat meals at regular times. Delaying meals or skipping meals altogether may cause you to overeat later in the day.
  • Buy snacks, such as fruit or single-serving prepackaged foods that are lower in calories. If you buy bigger bags or boxes of snacks, divide the items into single-serving packages right away, so you aren’t tempted to overeat.

Portion control is important because it allows you to tighten how many calories you are presumably consuming. This way, you eat what your body needs instead of mindlessly overindulging.

In a hospital setup, controlling portion size is crucial because guests may be recovering, have certain medical conditions, or need to watch their food intake. Portion control can aid this journey. In addition, a diet plan may be prescribed by a dietitian or a doctor to guests with specific medical conditions.

‍If food is not apportioned properly, the treatment plan in question may be derailed, potentially worsening a medical outcome. Portion control can prove beneficial during special surgical procedures. For guests with diabetes, measured portions could help to improve a surgical outcome. Even texture modifications in guests’ diets are known to augment nutritional value. Porridges, fruit, purees, custard with blended fruits, soups and lentil water are essential sources of nutrition.

Your gut holds the ability to point you to your upper consumption threshold. Trust your gut to tell you when to stop eating. Some of the benefits of portion control include waste minimization, controlled food costs, optimal apportionment and nutritional needs. augmentation.    

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