An Introduction to Eating Healthy: on skipping meals and portion sizes

Why do we eat? It is true that we eat for energy, growth and repair but mostly, we eat because we enjoy it. But eating healthy is important too. We need to make sure we get a good range of foods. The food we eat is broken down into the following types:

• Carbohydrates to glucose (sugar)
• Proteins to amino acids
• Fats to fatty acids

Our body uses sugar as its primary source of energy. Since our brain does not “store” energy (sugar) it needs a continuous supply of energy. Rule no 1 is: Do not skip meals.

In order to regulate our weight, we must pay particular attention to how much we eat. Rule no 2 is: Control portion sizes.

Skipping mealsAlthough skipping meals is seen by many as a quick way to lose weight, the side effects of skipping meals are actually much more serious than the potential benefits. Some consequences of skipping meals can include promoting the development of diabetes, inadequate nutrition, and drastically altering the way that your body digests food.

Skipping a meal can also make you feel dizzy, shaky and lead to a lack of concentration. In summary, skipping meals isn’t the healthiest option for your diet plan. Proper nutrition and exercise is key.

The right portion sizesThe culprit behind weight gain is not necessarily what you’re eating, but how much. The secret to a healthy lifestyle when it comes to food is a well-balanced meal consisting of healthy food in controlled portions or standardised servings. Portion control is a critical part of successful weight loss and weight management.

According to the American Dietetic Association, you can use the following “models” to approximate portion sizes:

• A deck of playing cards = one serving (3 oz.) of meat, poultry, or fish (can also use the palm of a woman’s hand or a computer mouse)
• Half a baseball = one serving (1/2 cup) of fruit, vegetables, pasta, or rice (can also use a small fist)
• Your thumb = one serving (1 oz.) of cheese
• A handful equal to the size of a tennis ball = one serving (1 cup) of yogurt or chopped fresh greens

Although serving sizes are “standardised”, individual portion sizes will vary because people have different caloric requirements.

Want to know more about portion sizes? The food pyramid provides a guideline to the number of servings to be eaten per day. This is a topic we will be covering in another blog so be sure not to miss any of the Fitness Friday posts!

This article was submitted by Food Lover’s Market. Visit their webpage, like them on Facebook and follow them on Twitter.

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