If the sizzling summer weather has done nothing to melt your winter weight, then maybe it’s time to turn your attention to your eating habits—specifically, your serving sizes. Too much of a good thing is still too much, so even if you eat mostly clean, healthy foods, you can maintain or gain weight. Then there are all the less than healthy summer treats that we often eat in excess. Keep reading to find out the right serving size of five of your favourite summer foods so you can enjoy them in the true spirit of moderation—and even if you do eat more than the serving size, at least you’ll do so knowingly. After all, when it comes to fat loss and our health, ignorance is never bliss. That’s why we’ve created our comprehensive Nutrition Guide, replete with 70+ recipes and all the guidance you need to eat for a healthier BMI and life. Grab one today and start educating yourself so you can support your goals.
Wrong Portion: ½-1 avocado
Right Portion: ¼ to ⅓ of an avocado
Let’s be honest, avocado is delicious all year round, but in the summer it simply makes the perfect addition to almost any dish. Whether you’re slicing it with grapefruit for a summer-fresh appetizer, chopping it up in a salad, or smearing it over crunchy toast, there’s no denying avocados are delicious and versatile. But while they’re full of healthy fats, they’re also full of calories that can add up quickly. If you’re trying to slim down for summer, cut your avocado into quarters instead of halves to still get the benefit of the healthy fats without the unnecessary calories.
Wrong Portion: an 8-ounce steak or a 5-ounce burger
Right Portion: 3 ounces or less, or the size of your palm
Nothing says summer like the smell of sizzling meat on the grill, but protein isn’t always your best friend. Unless it’s extra lean, you might be consuming too much fat and too many calories from your grilled meat, especially once you factor in buns, condiments, and sides. Switch to extra lean meats or plant-based protein, use a scale to measure your meat before cooking or start filling up your plate with more whole grains and vegetables.
Wrong Portion: ½ cup to 1 cup
Right Portion: ¼ cup
Dried fruit often tastes like candy, which is pretty dangerous when you stop to think about it. While it definitely makes eating fruit a lot easier and more convenient, dried fruit doesn’t contain the water and fibre of fresh fruit. This means you’re eating a lot more calories and sugar than you might realize; while it’s definitely a healthier snack than candy or junk food, it’s important to rein in the serving size.
Wrong Portion: a quick drizzle, which can be about 3 tablespoons
Right Portion: 1 tablespoon
Olive oil is the most versatile oil out there, and it comes with tons of health properties to boot. But this wonder-oil might be a little too easy to pour on those summer salads, because we’re often using way more than we should. Olive oil is full of healthy fats, but it’s still an oil and comes packed with calories. A little goes a long way, so try using a mister or measuring out the oil each time until you get the hang of it.
Right Portion: ½ cup or 1 scoop
What would summer be without ice cream? A lot less fun, that’s for sure. But one too many scoops can start leading to inches gained, so knowing the right serving size for cheat day can keep your sugar and calories under control. Just one scoop is enough to give you a sweet indulgence, not to mention a brain freeze! Try switching to sugar-free ice cream and frozen yogurt to shave off a few more calories.
Make things easier on yourself by switching to a meal plan that tells you exactly what to eat and how much of it, so that you can effortlessly maintain your goal weight and health.
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