Portion control

[kathryn]

I don't keep track of portion sizes per se, but I'm aware of the calorie density vs. nutrient density of certain foods, and try to "load up" on the lower calorie/more-nutrient-dense options.

Using your meal as an example, I'd start with a big salad of mostly romaine lettuce and some other veggies, with a dab of dressing or a bit of avocado or walnut or some other oil (to help the body absorb the fat-soluble nutrients in the veggies)--not necessary if the meal contains fat. That would already take up a lot of room in the stomach,, at a low calorie cost (nutrient dense/low calorie). The fiber will also give your body a good signal that you are getting full.

Then, I'd eat as much of the chili as I wanted (mine would be with tempeh or seitan instead of turkey, though!), eating slowly, and waiting 15 minutes between seconds (if you're still hungry after that). The chili itself sounds pretty safe to eat in reasonable quantities: the fluids will help fill you up, and the veggies are low-cal and packed with nutrients. I wouldn't include the brown rice, because I don't see the need for it here, especially if you are trying to lose weight. It's not unhealthy, but it is more calorie dense than the other foods.

 

[nancy156]

I love that rice though!! It's really a great suggestion. I'm going to try to eat less rice/pasta (another favorite loaded with veggies) and see if that doesn't make a difference. (sigh * my favorite part of the meal)

 

[nbergren]

Hi Nancy

Something that has helped me is to have a cup of tea brewing while I am eating and immediately go for that after my first helping. Just relax and drink it. Then, I find I am usually satisfied and rarely go back for seconds.

Just a thought... take it or leave it.;-)

Good luck,

Nancy

 

[nancy324]

Hey, it's a Nancy fest! We've had lots of Cathys, Donnas, Angelas, Carols and Debbies over the years here, but I've never seen this many Nancys!

 

[nancy156]

Hey Nancy and Nancy - it's Nancy

Yes, you normally don't see this many Nancys together. When I started in the school I work in (school nurse) there were three other Nancys besides myself (two teachers and a secretary). They've all since retired. :-( I'm glad we have each other, lol.

 

[clareMc]

Nancy:

2 facts:

1. it takes the body 20 minutes to register feeling full. You need to slow down your meal to give your body time to register this. Then you get up and walk away from the table.

2. a load of veggies and rice will not keep you as full and satisfied as a serving of lean protein. Add some fish, shrimp, lean meat, lentils, eggs, whatever, to every meal. A portion of protein is the size of a pack of cards. Concentrated sources of protein (there is not as much in veggies) will keep you feeling fuller for longer and will cut down on the quantity you eat.

Clare

 

[jthornton]

I also love weight training and do not find it boring! Maybe you can work your way up to cardio -- it really helps to do both!

I can't remember exactly where I got the portion plate -- I think there is a website called portionplate.com. It's a little pricey (I think around $30 or $40 bucks). But it comes with a diet plan, etc. I really didn't care too much for the diet plan, because some of the recipes they had you follow were the same type of recipes I prepared for my family -- the only thing is that you were only allowed a certain "portion" of it. So I figured I could just prepare my own stuff my family liked and eat it with the portions on the plate. Probably you could buy some kind of good sturdy divided plate and do the same thing. The portion plate has two side portions of 1/2 cup each, one middle portion of 1/3 cup, and one big portion (with a small divider in the middle) of a total of 1 cup. The diet has different recipes and if I remember, one of the 1/2 cup portions is for a starch (corn, potatoes, etc.) and the 1/3 cup is for the protein, and I think the rest is for vegetables (I can't really remember). It varied with each plan (there were several plans). It also had a very small section (about the size of a tablespoon) where there was a fat allowed (such as margarine, etc.). Anyhow -- I never really followed the diet but love the plate as a guidance to portion sizes. Hope this helps!

 

[Juliebeth]

I am not going to hijack this thread...but I just have to tell ya that:

"I eat a salad for dinner each night that is so big I can barely see my DH over it."

brought the biggest smile to my face. I get a lot of teasing about my salad addiction, including the size of it.:+

Julie

 

[nancy324]

Thanks Julie. Salad lovers unite!

-Nancy

 

[kathryn]

>Hey, it's a Nancy fest! We've had lots of Cathys, Donnas,
>Angelas, Carols and Debbies over the years here, but I've
>never seen this many Nancys!


As long as Nancy324 keeps her photo as an avatar, and there are no other Nancy### added to the mix, I won't get TOO confused, LOL!

 

[dani21496]

Also, eat slower! It takes 20 minutes for you brain to realize that you are full.

 

[nancy156]

Yes, I'm an inhaler. It takes me about l/10th the time to eat it then it takes me to cook it.

As far as all the "Nancy confusion", some day I'll figure out how to use that PictureTrail and help ease the tension. lol

 

[nancy324]

Agreed, Kathryn. That's why I have the pic. Wish everyone had 'em. But it doesn't have to be a pic. Your cat face works just as well.

I don't know what happened to my coffee-drinker smilie face. Suddenly it was just gone!

Ahh, got it back. It completes me.