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With regards to dropping pounds, it isn’t about simply what you eat … it’s additionally about how a lot you eat.

In fact, sure meals and vitamins may also help you are feeling happy and management your urge for food: wholesome fat from nuts; fiber from fruits, greens and complete grains; protein from eggs, beans and meat. That’s why many Nutrisystem meals and snacks are loaded with each fiber and protein.

However even “good” decisions can sabotage your weight reduction progress in case you eat an excessive amount of. For instance, two tablespoons of almonds supplies filling, wholesome fat and about 70 energy. On Nutrisystem, that quantity counts as one PowerFuel. However in case you snack mindlessly on them, the energy in almonds add up: One full cup of complete almonds is 828 energy.

This may be the distinction between consuming an quantity that helps you keep full, energized and on monitor together with your weight reduction versus an quantity that causes your “wholesome” snack to result in weight acquire.

The issue: We’re actually dangerous at estimating portion sizes, so we have now hassle controlling them. Research present that after we don’t measure, People appropriately guess the dimensions of a portion solely about half the time. And we’re particularly dangerous at estimating portion sizes on the subject of snacks and sweets.

That’s why portion management is the cornerstone of Nutrisystem: The meals and snacks we ship you’re completely portioned so precisely how a lot you’re consuming, and realize it’s an quantity that’s serving to you progress in the direction of your weight reduction targets.

However on the subject of your grocery add-ins and Flex meals, portion management is important. Use these six tricks to preserve all of your different parts beneath management and keep on monitor.

1. Measure and retailer meals in wholesome parts—earlier than you’re hungry.

almonds in measuring spoon

If you’ve received an urge for food, chances are you’ll wish to seize one thing and eat it—quick. Measuring out parts prematurely may also help you make certain that these two tablespoons of almonds don’t balloon right into a half-cup or extra: You possibly can merely seize the bag or container the place you’ve pre-measured the snack you need, and also you’ll understand how a lot you’re consuming.

This may be particularly helpful for meals that you are inclined to binge on: If you happen to purchase a block of cheese and know you are inclined to eat a bunch of it once you’re feeling snacky, flip it over and have a look at the diet label once you get house. If it’s received 16 servings, lower the block into 16 servings immediately, then put these in containers or baggage. Or in case you are inclined to seize a bunch of sandwich cookies, take into account pre-portioning all the bundle into servings as quickly as you get house. That approach, once you do snack, you may seize a serving that suits your plan.

The Nutrisystem Grocery Information may also help you identify what these wholesome parts must be, so you may load your cupboards and fridge with pre-portioned snacks and elements that suit your plan. You may as well chop up some non-starchy greens that are limitless meals—like cucumbers, carrots and bell pepper slices—so that you’ll have tasty, pre-prepared snacks which you could eat in large parts.

All this snack prep has a bonus: Analysis exhibits that extra time spent prepping meals within the kitchen is very correlated with consuming a higher-quality, nutritious food plan—and with higher well being outcomes!

2. Purchase pre-measured parts.

Nutrisystem white cheddar popcorn

Don’t have time to pre-measure every little thing? Reap the benefits of pre-portioned choices. Smaller baggage of chips and crackers, 100-calorie packs, or different pre-portioned meals may also help you retain monitor of how a lot you’re consuming.

Nutrisystem IS an enormous assist right here: Our snacks, just like the Chocolate Chip Cookies and White Cheddar Popcorn, are already pre-portioned, so you may eat all the bundle and really feel happy whereas staying on plan. No measuring wanted.

3. Use your palms to assist.

palm of hands

Generally the serving dimension on a label—and even the quantity listed within the Grocery Information—will be complicated: How a lot salmon is in three ounces? How a lot tuna is in a half-cup?

If you happen to don’t have a meals scale or measuring cups/spoons useful, you should use your palms or frequent family objects that can assist you estimate the right portion dimension. Take a look at the infographic beneath for some frequent examples:

1 oz

1 oz. = 1 thumb or 3 cube
PowerFuels: diminished fats cheese

2-3 oz.

2 oz. = about ²/₃ palm of hand or deck of playing cards
3 oz. = 1 palm of hand or deck of playing cards
PowerFuels: 2 oz. meat, poultry or fatty fish, or 3 oz. white fish

1 tsp.

1 tsp. = 1 fingertip or 1 cube
Extras: honey, jelly, maple syrup, mayonnaise, oil and seeds

1 Tbsp.

1 Tbsp. = 1 thumb or 1 poker chip
PowerFuels: 1 Tbsp. oil and nut butter, or 2 Tbsp. nuts and seeds
Extras: avocado, ketchup, low-fat espresso creamer, mild salad dressing and reduced-fat mayonnaise

1/4 cup


¼ cup = ½ cupped hand or 1 egg
PowerFuels: avocado, ricotta cheese, and shredded, grated or crumbled cheese.
SmartCarbs: dried fruit and hummus

1/2 cup

½ cup = 1 cupped hand or pc mouse
PowerFuels: 1% cottage cheese, canned tuna, edamame and lean floor turkey
SmartCarbs: brown rice, quinoa, complete grain pasta, beans and starchy veggies (corn, potatoes and peas)

1 cup

1 cup = 1 clenched fist or baseball
PowerFuels: low-fat milk
SmartCarbs: contemporary fruit and berries
Extras: unsweetened almond milk and air-popped popcorn

4. Don’t eat immediately out of a full-sized bag or field. Use a plate or bowl.

bowl of crackers

If you happen to can’t eat from a bundle the place the entire contents is the same as one serving, don’t eat out of the bag or field. It’s robust to understand how a lot you’re consuming, and simple to be carried away … as anybody who’s lounged with a bag of chips can inform you.

As an alternative, measure the portion onto a plate or right into a bowl earlier than you sit all the way down to eat. That approach, you gained’t need to depend on your willpower to cease—you may clear your plate and know you’ve eaten a wholesome portion that matches your plan. 

5. Pair a salty snack or candy deal with with a limiteless meals.

Peanut Butter on Celery

If you happen to love consuming in massive portions, strive pairing a wholesome portion of a salty, candy or fatty meals you crave with one other limitless meals, resembling carrot sticks, slices of cucumber, inexperienced pepper slices or broccoli florets. These meals are limitless as a result of they’re full of vitamins your physique wants with out many energy. By combining these two sorts of meals on a single plate, you’ll get to eat a few of the meals you like, and eat the quantity that may fill you up.

6. Determine what you’re actually craving. Eat a portion of that.

Hand reaching for cookie in jar

If there’s a meals you’re actually craving—like a favourite ice cream, or a chocolate chip cookie, or a cheese-flavored snack that at all times hits the spot—Nutrisystem dietitians say you may truly go overboard consuming different meals making an attempt to keep away from your meals craving all collectively. the sensation. You actually desire a cookie, however you find yourself choosing at different stuff—a pretzel right here, a cracker there—and by no means actually really feel happy … however you’ve piled up a bunch of additional energy.

The answer, our consultants say, is to present into that craving … with a managed portion. If you happen to’re actually craving a selected meals, measure out a portion that matches the Grocery Information tips, and actually take pleasure in it. That’s the fantastic thing about Nutrisystem’s program: No meals is off limits when eaten in the proper portion. So savor that wholesome portion, log it within the NuMi app, and keep on monitor to your targets!



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