Sunshine Coast Dietetics: Super Size Down

 We have all seen Super Size Me, the 2004 doco that taught us that maybe extra large fries with ‘that’ is not the way to go. Morgan Spurlock ate exclusively from the McDonald’s super sized menu for a month and in the process, his weight ballooned, energy levels plummeted and he had some overall, pretty terrifying side effects.

So how important is it to be conscious of not only what, but how much is on our plate?
It’s difficult to avoid over eating when restaurants offer meals that contain enough energy (kilojoules) for an entire day’s intake. It’s difficult at home too. The size of dinner plates, muffin tins and pizza pans have all grown.

Portion awareness is not only important for those that want to manage their health or lose a few kilos, it is an underrated skill that can benefit us all. Portion control is something that takes practice, but can help you lose weight and ultimately prevent chronic diseases like Type 2 Diabetes and Cardiovascular disease.

If you’re wanting to maintain your weight or successfully lose a few kilos, here are some handy tips to keep your portions in check.

1.    Do not skip meals
If you’re starving after missing breaky or lunch you are more likely to binge on a larger and more energy dense meal later on. If you are guilty of this, plan out your meals to fit in with your schedule.

2.    Use smaller plates

Studies have found that the size of your plate can impact how much you eat. Switch to a smaller plate and the optical illusion of a fuller plate will help to cut down on your portions.

Two plates with the exact same serve of food. Your plate will look fuller and you will be eating less.


3.    Be restaurant savvy
This can be difficult as you don’t exactly know the portion of your meal until it is sitting right in front of you. Choose options that have a portion of lean meat and vegetables and don’t be afraid to eat half of the meal and take the other half home.


4.    Slow down and skip a second serving
Enjoy a carefully portioned meal by putting your fork down between each bite. Even take a sip of water between every few bites. This will help you be more aware of your satiety and maybe prevent an unnecessary second helping.

We all love food, and everyone is guilty of over-eating every now and then. But if we make the habit of watching the portions of our meals, your weight and health will handle itself.

The Sunshine Coast Dietetics Team
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife 

Sunshine Coast Dietetics (SCD): Carbs

Carbs get a bad wrap – pun intended.

This is the sad truth because the world we live in would be a far happier place if we could all embrace glorious carbohydrates as they are. In all their hearty, doughy, grainy glory.

Carbs are one of the main three macro-nutrients that provide us with energy to sustain life. Some would argue that carbs are the most important macro as they are the preferred energy source for our bodies over proteins and fats. They are so important that we recommend that 45-60% of your total energy intake comes from carbs.

Before we all go celebrate the good news with pasta and garlic bread, let’s first understand that not all carbs are created equal.

You may have heard of the scale ‘the glycaemic index’.

To put it simply – carbohydrate rich foods with a low glycaemic index, or GI, will be released into the blood stream as energy at a slower and more sustained rate than foods with a higher GI. Foods that have a higher GI are typically foods that give that sugar spike and crash that we are all familiar with.

Some examples of low GI foods include: beans, lentils, some fruits (pears, berries, grape fruit) and wholemeal pastas and breads. High GI foods include: some fruits (dried fruit in particular), some white breads and some white potatoes.

It’s not recommended to exclude high GI foods, rather enjoy them in moderation with a focus on an intake of low and moderate GI foods.

So here is the short list on why we love carbs and shouldn’t be afraid of them:
1.    They are our body’s main source of energy – for literally everything. Our muscles, our brain and everything in between.
2.    They don’t make you gain weight – this myth has been busted by several studies. Enjoy your carbs as part of a balanced diet and you will be sweet (pun).
3.    They can even help you lose weight – enjoy high fibre, low GI carbs that will help you feeling fuller for longer. Legumes, beans and whole grains should be your new besties.
4.    They are full of essential vitamins, minerals and nutrients – iron, B vitamins and dietary fibre. Win.

The Sunshine Coast Dietetics Team
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife