My Weight Matters Week two: Portion size
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Before you start week two
Review your goals:
Did you achieve your goals?
Remember to treat yourself to a non-food reward each time you achieve your goal
If you did not manage to achieve your goals, were they realistic for you? Do you need to adapt them?
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Review your diary
Are you eating regularly? This is the best way to keep over-eating due to hunger at bay
What about the balance of foods? Does it match the eatwell guide? Did you choose healthier options within each food group?
Did you eat lots of fruit and vegetables?
Did you base your meals around bread,pasta, rice, potatoes and cereals (starchy carbohydrates)?
Fill up on low-calorie fibre-rich foods as much as you can. They’re best for staving off hunger pangs. Fibre is found in fruit & vegetables, oats, whole grains and beans & lentils
Are you drinking enough fuids? (people often confuse hunger with thirst)
TIP - try using a smaller plate and eat slowly. It takes 20 minutes for messages from the stomach to tell the brain it’s full. So stop eating before you are full and wait.
Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.
Portion sizes My Weight Matters uses a method of counting portions to help you lose weight. Our aim is to keep things simple by avoiding constant measuring and calorie counting which can be time-consuming and frustrating. Each food group has a specifc number of recommended portions to eat per day. The portion guide below shows the number of portions you should aim for in each food group per day. For weight loss you should work towards matching the recommended portion size limits. This plan should enable you to lose 0.5 - 1 kg (1-2 lb) a week. Now familiarise yourself with what counts as a portion for the most common foods people eat.
Portion Guide What is 1 portion?
POTATOES, BREAD, RICE, PASTA AND STARCHY CARBOHYDRATES Women should aim to eat 7 portions from this group per day. Men should aim to eat 8 portions from this group per day.
FRUIT AND VEGETABLES Aim to eat at least 5 portions of fruit and vegetables each day
Breakfast cereal
3 heaped tablespoons
Shredded Wheat/ Weetabix
1 biscuit
Bread/toast
1 slice
Chapatti
1 small
Crackers
3
Crispbreads
4
Pitta bread
1 small
Bread roll
Half
Pasta/noodles
3 heaped tablespoons cooked
Plantain/green banana
1
Potatoes/sweet potatoes
2 egg-sized
Rice
2 heaped tablespoons (cooked)
Crumpet/English muffin
1
Malt loaf
1 small slice
Apple/banana/orange
1
Dried fruit (e.g. raisins)
1 tablespoon
Large fruit (e.g. melon, grapefruit)
1 large slice, ½ grapefruit
Plums/kiwis
2
Small fruit (e.g. grapes, raspberries)
1 cup
Stewed fruit or tinned fruit (in juice)
2-3 tablespoons
Fruit juice/vegetable juice/100% fruit smoothie
1 small glass (150ml) (maximum 1 per day)
Green vegetables
3 tablespoons
Root vegetables
3 tablespoons
Small vegetables (e.g. peas, sweetcorn)
3 tablespoons
Salad
1 cereal bowl
BEANS, PULSES, FISH, EGGS, MEAT AND OTHER PROTEINS Aim to eat 2 portions each day
DAIRY AND ALTERNATIVES Eat 3 portions each day
OILS AND SPREADS Aim to eat no more than 2 portions each day
OTHER FOODS AND DRINKS HIGH IN FAT, SALT OR SUGARS Aim to eat no more than 1 portion each day.
Lean meat (e.g. beef, pork, ham, lamb, liver, kidney, chicken)
3 slices (total amount similar to a pack of playing cards)
Fish
Size of a pack of playing cards
Fish fingers
3
Eggs
2
Baked beans
5 tablespoons
Nuts or nut products (e.g. peanut butter) or seeds
2 level tablespoons
Pulses, beans, dahl
5 tablespoons
Soya, tofu, Quorn
100g (or 4oz)
Milk (semi-skimmed or skimmed)
200ml or 1/3 pint
Yoghurt (low fat)
1 small pot
Cottage cheese
1 small tub
Fromage frais
1 small pot
Cheese (preferably reduced fat)
40g or 1½oz (small matchbox size)
Margarine or spread
1 teaspoon
Low fat spread
2 teaspoons
Unsaturated oil
1 teaspoon
Lard/dripping/ghee
1 teaspoon
Mayonnaise/salad cream
1 teaspoon
Oily salad dressing
1 teaspoon
Low calorie mayonnaise or dressing
2 teaspoons
Gravy/white sauce
1 teaspoon
Butter
1 teaspoon
Pork pie/sausage roll
1 small
Crisps
1 small bag
Cream
2 teaspoons
Sugar
3 teaspoons
Jam/honey
1 heaped teaspoon
Plain biscuits (e.g. Digestive)
2
Chocolate biscuit/ cream biscuit
1
Cake/pie
1 thin slice
Doughnut/Danish pastry
1 small (size of pack of cards)
Ice cream
1 scoop
Chocolate
1 small bar or 3-4 squares
Sweets
Small handful
Sugary drink
1
Reproduced with the kind permission of Weight Concern (University College, London 2016)
Food portions – quick guide Food group
Women
Men
Potatoes, bread, rice, pasta and other starchy carbohydrates
7 portions
8 portions
Fruit and vegetables
5 or more
5 or more
Dairy and alternatives
3 portions
3 portions
Beans, pulses, fish, eggs, meat and other proteins
2 portions
2 portions
Oils & spreads
2 portions (max)
2 portions (max)
Other foods and drinks high in fat, salt or sugars
1 serving maximum
1 serving maximum
Reproduced with the kind permission of Weight Concern (University College, London 2016)
If you have type 2 diabetes, it is sensible to spread fruit portions throughout the day. Remember that high fat/high sugar foods are not required as part of a healthy balanced diet. If you choose to eat something from this food group do so infrequently and in small amounts. The number of portions you can have from the fruit and vegetable group is not restricted. The only exception is fruit juice (see the portion guide).
Additional guidance on food portion sizes Meat and fish 1 portion is the size of a deck of playing cards.
Cheese 1 portion is the size of a small box of matches.
Fruit and vegetables A good measure is what would fit into the palm of your hand or the size of your own fist for 1 portion. A minimum of 5 portions each day is recommended. We suggest that you continue to set SMART goals to increase this.
Use the SMART goal journal in the Handbook to record your SMART goals.
A portion is not a serving! When counting portions on the programme we are using the term “portion” as a measurement to support weight loss. It is not the same as a serving determined by a food outlet or manufacturer or what you may normally put on your plate. A meal may contain more than 1 portion from your daily allowance (e.g. for the food group “potatoes, bread, rice, pasta and other starchy carbohyrates” a sandwich would be 2 slices of bread which counts as 2 portions, a medium jacket potato is likely to be 2 portions) Here are some examples of how you may choose to spread your portion allowance throughout the day: Portion plan 1
Portion plan 2
Portion plan 3
Breakfast
6 tablespoons of breakfast flakes with milk and mixed berries
2 slices toast with low fat spread (2 tsps) Small glass of pure fruit juice
2 poached eggs on muffin with low fat spread (2 tsps) (split into 2 halves)
Snack
Banana
Baked crisps
Small handful of dried fruit OR smoothie
Lunch
Tuna mayo sandwich (2 slices of bread with spread (1tsp) 2 tsp low cal mayo) Yoghurt (1 pot – 200g) Apple
Medium jacket potato (or sweet potato) with spread (1tsp) with baked beans Large slice of melon
Low fat cream cheese (equivalent to 4 matchbox size) on crackers (6 crackers) topped with pineapple
Snack
Slice of malt loaf
Apple
½ bagel with low fat spread (2tsps)
Dinner
Spaghetti Bolognese (mince fried in 1 tsp olive oil, pasta – 6 tbsp) made with extra veg and a mixed salad. Baked apple with cinnamon and Fromage frais (1 pot – 150g)
Baked salmon fillet, cous cous (3 heaped tbsp), green beans and sweetcorn. Yoghurt
Chicken with rice (4 tablespoons) and mixed vegetables. Fresh fruit salad
Evening snack
2 satsumas
Handful of grapes and matchbox size piece of low fat cheese, 3 crackers
2 kiwi fruit
Other
Milk for cereal/hot drinks (1 portion)
Milk for hot drinks (1 portion)
Milk for hot drinks (1 portion)
Total portions used
Starchy carbs Protein Dairy Fruit & veg Oil & spreads High fat/high sugar
Starchy carbs Protein Dairy Fruit & veg Oil & spreads High fat/high sugar
7 2 3 6 2 1
7 2 3 6 2 1
Starchy carbs Protein Dairy Fruit & veg Oil & spreads High fat/high sugar
This plan adds up to the daily portion allowance for a woman. A man would need to add: 1 additional starchy carb portion.
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7 2 3 5 2 0
Aim to drink
6-8 cups of fluid a day
Drinks Are you drinking enough? People can sometimes confuse thirst with hunger. Aim to drink between 6-8 cups (about 2 ½ pints or 1½ litres) of fluid each day. This can include some tea or coffee, but water is the most thirstquenching drink. Sugar-free squash is OK. If you have flavoured water (water with a hint of fruit), check that it doesn’t have added sugar. Limit fruit juice and/or smoothies to a total of 150ml per day. Limit the amount of sugary drinks you have as they can contribute to weight gain and can cause tooth decay. If you have a sugary drink, count it as one serving of ‘Food & drinks high in fat, salt or sugars’. Fizzy drinks can contain large amounts of sugar. Just one can of an ordinary fizzy drink would exceed your daily allowance for high fat high sugar foods. If you drink standard fizzy drinks you may want to set yourself goals to swap to low calorie options.
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Alcohol and weight management As you are trying to control your weight you will need to take alcohol into consideration as it is seriously calorific. People may not think twice about the calorie content of drinking a couple of pints of lager, however the calorie content is similar to drinking a glass of cream which most people would never do! Over time excess alcohol intake can easily contribute to weight gain. It is also worth remembering that alcohol increases appetite which may lead to unplanned eating.
Stick to
2 days alcohol free per week
How to account for alcohol in your portion allowance 1 unit of alcohol = 1 serving of ‘other foods and drinks high in fat, salt or sugars’. 1 unit of alcohol = • 100 ml of wine (ABV 10%) • ½ pint of ordinary strength beer, lager or cider
Calories in alcohol: • ¼ pint of strong beer, lager or cider • 1 single measure of spirits (25ml) • 1 single measure of vermouth or sherry (50ml) Drink within sensible limits and have at least 2 alcohol-free days each week.
Drinks and units: essexwellbeingservice.co.uk/ myweightmatters
essexwellbeingservice.co.uk/ myweightmatters Because alcohol is so very high in calories if you are drinking more than the 1 unit a day you might want to consider setting yourself goals each week to gradually cut down.
Tips to help you cut down: essexwellbeingservice.co.uk/ myweightmatters
Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.
Eating out – top tips Eating out has become part of many people’s lifestyle. On average people eat out approximately 3 times a week. Don’t forget eating out is not just about cafés and restaurants. It also includes snack bars, coffee shops, take-away and sandwiches. If you eat out regularly you will need to plan how to choose wisely. Food eaten out can be high in fat and sugar. In particular watch out for hidden calories in salad dressings and mayonnaise in sandwiches. They could turn what you think is a healthy meal into an unhealthy choice.
• Ask for dressings and sauces on the side so you can decide how much to add • Keep to your eating pattern for the rest of the day to avoid being over hungry when you go out • Remember you don’t have to clear your plate
• Planning is key. Have a look at the menu online before you go so you are clear about what you are going to order • Share your starter or pudding with someone else or have one or the other
• Order tap water with your meal. Use this to help reduce the amount of alcohol you consume you could choose to alternate a glass of wine with a glass of water
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Meal deal comparison You may think that you are eating healthily by choosing a shop bought sandwich lunch instead of going for a fast food meal.
Sandwich Deal
Calories
Bacon, chicken & mayo sandwich
440
Forest fruit smoothie
206
But make sure that you know what you are eating! The example below illustrates how you could be unknowingly consuming more calories than the unhealthy, fast food meal you were trying to avoid.
Flame grilled steak crisps
250
TOTAL
896
Fast food meal deal
Calories
Hamburger
245
Of course we are not saying you should choose fast food! but you can see that the calories of some sandwich deal combinations add up to more than a fast food deal.
Medium fries
345
Cola
150
TOTAL
740
Healthy eating out: essexwellbeingservice.co.uk/ myweightmatters
Healthier take aways: essexwellbeingservice.co.uk/ myweightmatters
Snacking It really is fine to snack – so long as you maintain a healthy balance of foods and keep yourself active. You will need to count your snack portions as part of your overall food intake and write them in your food diary. Snacks help keep you going through the day especially if it’s a long time between breakfast, lunch and your evening meal. They could also stop you from getting too hungry and eating more than you really need or making the wrong choice at meal times.
It makes sense to follow these practical tips: • Plan to have snacks at regular times, rather than snacking at random times • Try not to snack in the hour before mealtime • Plan what you are going to have for your snack • Try to have a variety of different snacks rather than relying on one type of food • Save money - don’t rely on vending machines. Most do not offer healthy choices
Remember snacking shouldn’t be about just grabbing anything at anytime. Get into good habits of regular snacks at regular times.
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Try some of the following ideas: • Small bowl of cereal with skimmed/ semi-skimmed milk
• Bowl of plain instant oats with fruit added
• 1 slice of wholemeal toast with peanut butter
• 2 oatcakes or crackers
• Handful of vegetable sticks with low fat dip
• Small (matchbox sized) chunk of cheese
• Reduced fat hummus and pitta fngers
• Handful of fresh or dried fruit – there’s so many to choose from!
• 1 low fat/low sugar yoghurt
• Handful of mixed nuts
• Glass of skimmed/semi-skimmed milk
• 1 slice fruit or malt loaf
• Fruit smoothie (150 ml)
• Piece of fruit
• Bowl of vegetable soup • 1 toasted English muffn • Small bowl of homemade popcorn • 1 toasted bagel or crumpet
Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.
A reminder about composite foods Not all foods will ft into one food group. Estimate the number of portion/s from the main food groups which make up the dish.
e.g. Cottage pie could be: 2 Starchy foods (potato) 1 Beans, pulses, fish, eggs, meat and other proteins (minced beef) You will need to make your best estimate.
e.g. Prawn mayonnaise sandwich (1 round) could be: You would place a tick in the following: 2 Starchy foods (2 slices of bread) 1 Beans, pulses, fish, eggs, meat and other proteins (minced beef) 1 Other foods and drinks high in fat, salt or sugars (low fat mayonnaise) You will need to make your best estimate.
A reminder about setting goals: 1. What will you do? 2. When will you do it? 3. How much? 4. How often?
Is your goal realistic? Can you imagine yourself doing it? It is important throughout the programme to keep a record of your goals so that you can see your progress and achievements.
5. How long for?
Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.
Week two summary This week you have focused on: 1. How to review your progress 2. Daily portions to aim for in each food group, drinks & alcohol and their impact on weight 3. Eating out and keeping to your healthy eating plan healthy snacking
Week two action check-list Monitor what you eat and drink using a food diary Set yourself 1 or 2 goals Choose goals to improve: • Eat the recommended portion sizes and/or • Choose wisely when eating out and/or • Eat healthy snacks and/or • Choose healthy drinks/monitor fuid intake and/ or • Lower alcohol consumption Remember to pick a goal that is relevant to you that you can see yourself doing. Plan your non-food rewards. Record these in your goal log.
essexwellbeingservice.co.uk/myweightmatters
Prefer to record your weight online? Track your weight, set goals, and stay motivated with the AmaraHealth™ app
Food diary Day:
Time
Date:
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
7 (Women) 8 (Men)
Fruit and vegetables
Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
Oil and spreads
Other foods and drinks high in fat, salt or sugars
At least 5
2
3
2
1 max
TOTAL number of portions: Recommended number of portions:
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