The Importance of Weighing Your Food (Sometimes)

In a world bombarded with advertisements showcasing tantalising dishes and extravagant meals, it's easy to lose sight of what constitutes a proper portion size. We rely on our visual judgment to estimate how much we should eat, but research indicates that humans are notoriously bad at accurately gauging portion sizes. In fact, according to a meta-analysis of clinical studies, individuals misreport their dietary intake by an average of 50%.

This discrepancy in estimating portion sizes isn't surprising, considering that our perceptions are often shaped by marketing rather than nutritional guidelines. Advertisements rarely depict balanced meals in terms of protein, fat, and carbohydrates. As a result, we may inadvertently consume imbalanced and unhealthy proportions.

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So, what's the solution?

We're not advocating for becoming obsessive calorie counters or meticulously measuring every morsel of food. Instead, it's about developing a better understanding of portion sizes to ensure a balanced diet. Here's a simple approach I recommend to my clients:

1. Utilise kitchen scales: Start by placing a plate on the scales and covering the window to prevent bias.
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2. Serve by eye: Estimate your typical portion sizes for protein, fat, and carbohydrates and place them on the plate.
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3. Uncover and assess: Once you've served your portions, reveal the scale's window to see how your estimates align with the actual weights.

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The objective is not to turn mealtime into a mathematical equation but rather to cultivate the ability to accurately estimate portion sizes over time. By doing so, you'll learn the visual cues that indicate a proper serving. For example, you'll discover how many spoonfuls of yoghurt constitute a serving of protein or the appropriate size of a carbohydrate portion relative to the size of your fist.

This process of understanding portion sizes leads to empowerment. It's about ensuring that you're nourishing your body with the right amounts of essential nutrients. It's not just about numbers; it's about making informed choices to support your health and well-being.

When I first tried this approach, I was taken aback by the disparities between my estimations and the actual portions. I realised I was consuming too few carbohydrates, overindulging in vegetables, and exceeding my protein and fat requirements. Armed with this newfound knowledge, I adjusted my eating habits to achieve a more balanced diet. Now, I no longer rely on scales to guide my meals – I trust my instincts honed through education and practice.

In conclusion, weighing your food isn't about restriction or deprivation; it's about understanding and empowerment. By learning to accurately estimate portion sizes, you'll gain control over your diet and ensure that you're nourishing your body optimally. So, next time you sit down for a meal, consider taking a moment to weigh your portions – it might just be the key to a healthier, more balanced lifestyle.

Phoebe x