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High BMI 5 - Portion Sizes

Posted 15 June 2009 at 13:01:20 by Lucy Case
Posted in Healthy Eating

There is much written about how to measure what we eat. Do we measure by weighing everything, by working out the calories over the course of a day, or do we use a rule of thumb? How exact do we need to be? And, in measuring calories how do we eat the right amounts from the food groups?

The three food groups are Carbohydrate, Protein and Fats. Each one has a different function within the body. Typically Carbs provide energy, Protein repair and growth and Fats essential nutrients and energy.

Within each of these sections the descriptions sub divide further. These subdivisions become confusing. So again typically within Carbs it sub divides into Complex and Simple, Protein into Complete and Incomplete and Fats into Good and Bad.

Then on top of this we are asked to slot in our “5-a-day” and most people do not know what category “5-a-day” falls into, so this further confuses things.

To get you started without getting too technical lets try and group things sensibly and then talk through how these groupings work in terms of quantity.

It is important to realise most foods are a combination of the above groups or sets. In other words a piece of granary bread contains protein, carbohydrate and fat. An apple contains important vitamins, carbs (simple) and also the roughage of the skin carbs (complex). A fruit jelly and ice cream pudding contains carbs (simple) fats (saturated) and so on. Then there are foods which are completely what they say they are, lean bacon is pure protein, and a gram of lard is pure fat.

The government recommend that out of our daily total of food we eat as follows: 33% fat, 55% Carbs and 10-15% Protein. This is difficult to visualise so lets round this off a bit and say half you calories from Carbs, more than a quarter from Fat, less than a quarter from Protein.

Now, before you get excited and think, wow, I am allowed a whopping 33% fat allowance per day, think again. Fat is in a lot of foods. So, for us not to go over our quota we need to use our quota up wisely.

We need foods which offer good value for calorie. So, a food which is high in calories and high in bad fats or high in calories and high in sugar is a wasted investment. To be clever we need to be satiated with food which is a good investment.

To start you simply down this road, look at the diaries below:

Time	Food	Calories
10am	Coffee (x2 sugars)	60
	Biscuits x 2	120
1pm	M & S ham/cheese sandwich	440
	Custard style yoghurt	205
4pm	Packet of crisps	150
7pm	Chicken Kiev	263
	Potatoes and veg	150
10pm	Horlicks	105
Total Intake		1493

Time	Food	Calories
8am	Branflakes (2oz)	182
	Skimmed milk	34
	Slices of toast x 2	150
11am	Apple & orange	110
1pm	Granary roll	80
	2 oz prawns	120
	Salad	50
	Low fat yoghurt	85
4pm	Big apple	100
	Tea (no sugar)	4
6.30pm	Chicken breast	105
	Rice	100
	Ratatouille	60
	Glass of wine	105
10pm	Bowl of pineapple	46
	Odds and sods	100
Total Intake		1166

Calories Vs Balanced Diet

It is important to note that eating from a base of healthier options one is actually able to consume more if going for a similar number of total calories. It is important to realise that whilst “low calorie” may result in weight loss, it may not be healthy.

In theory if you ate three mars bars a day you could lose weight, but you would be malnourished. Like wise, one can eat healthily and gain weight if ones overall calories exceed what your daily total of calories required is.

For a body to be functioning at its best AND to lose bodyfat, one has to always be mindful of the quality of the “fuel” regarding its rating as a wise choice.

The wise choice to achieve health and body fat loss is a combination of fruits, vegetables,

pulses, lean meats, fish, nuts, seeds, low fat dairy products and water.

To achieve the constant energy flow we discussed in video 4, these foods are used to create three meals and two snacks for you every day.

To not over eat on this type of food (which will take your calorie count too high), one needs to be mindful of how to serve oneself.

A typical meal needs to have the majority of it as salad or vegetables, with a fistful of carbs such as pasta or rice and a palm size portion of protein. Snacks are to be fruits and sweet low GI , Low Fat carbs such as malt loaf, or low fat yoghurts. In the course of consuming these types of foods (the meal sheets will be in video 9) one will inevitably consume the quota of fat, hopefully from nutritious sources.

Change4Life

The Governments Change 4life 8 Key Rules are listed below. In light of what we have talked about, these should now make more sense.

Swapping food and drink with added sugar for options that are lower in sugar or sugar-free. This is ‘sugar swaps’. (Why? stops sugar swings and cravings).
Making sure kids eat at least five portions of a variety of fruit and veg every day. (How? Veg as the main part of lunches and suppers, fruit as the main part of snacks and puddings).
Making time for regular meals to help avoid unhealthy eating habits. This is ‘meal time’. (Why? Gives a regular flow of fuel, stops sugar swings, creates good energy).
Setting a limit on the number of snacks and treats kids have each day. This is ‘snack check’. (Why? To ensure that we don’t go over the calories we need each day which results in bodyfat gain. Maybe have sweets once a week).
Making sure kids eat the right sized portions for their age and size. This is ‘me size meals’. (Why? To ensure fullness from satisfying foods but not too many calories which will result in bodyfat gain).
Taking simple steps to eat less fat by comparing food labels, swapping certain foods for others and changing the way food is cooked and prepared. The name for this is ‘cut back fat’. (Why? Because fat is so widely used it is extremely easy to eat too much of it without knowing, by cooking yourself and reading labels you ensure you at least eat what you know about).
Making sure kids (and adults) do at least 60 minutes of physical activity - like playing outside, walking or swimming - every day. This is ‘60 active minutes’. (Why? and How? Being active is to feel your life force run through you; it makes you strong, agile, supple and fit in the most playful sense of the word. It burns up calories. You can do this by walking to school everyday, taking your child to the park with friends for a run around, or to ride bikes or roller skate, you could go swimming twice a week at your local pool and most leisure centres offer everything from tennis and dance through to martial arts and drama).
Limiting ‘sitting down’ activities, like watching TV or playing computer games, and encouraging kids to do something more active. This is ‘up and about’. (How does one do that? Well, if you have a garden try involving them in weeding the beds, if your car needs washing trade them a car wash for a couple of quid and then walk them to the shop to buy a comic or pen type treat (not food). Walk to the library to choose books. Involve them with the food preparation, peeling, washing, chopping of fruit and veg.

Lucy Case

Fitness Director ThinQ Fitness

Director of The Body Fitness Company

www.bodyfitco.com

Specialising in Bridal Fitness and High BMI

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