Combining Proper Nutrition and Portion Control for a Killer Combo


So many health experts out there focus on what you should be eating on a daily basis. As a result we tend to focus on the “what” in terms of proper eating, but an aspect that gets lost is often the “how”. We have heard it before that we need to be eating smaller meals more frequently throughout the day, but how do you make this happen and ensure proper portion control and combining all the right foods?

It takes good planning and a focus on the right way of eating combined together. So as you plan for your mini meals all day long it’s not just about eating the most nutritionally sound foods, but also ensuring that they are dished up in the proper amounts. Though this may sound like a lot of effort you tend to fall into it without any problems as you move forward. You will learn what a proper portion of food looks like and more importantly how to get the most out of your eating with every single meal.

Making Every Bite Count

This effort really focuses on the fact that there is no more mindless eating. There is no more standing up and eating or picking at food on the run. This means that you savor the taste of your food and ensure that you are truly getting something out of your meals. So every bite that you take should be accounted for and therefore give you some real value as well.

You can achieve this by combining food groups wherever possible. Not only do you ensure that you get everything that you need in a day in terms of nutrients, but you tend to create really powerful combinations as well. Think of how great a mini meal of an apple with peanut butter sounds. This incorporates a fruit, lean protein, and even fiber and it’s a very manageable portion. Start to focus on this philosophy and you are bound to come up with some combinations that you love and that are so good for you at the same time. That’s how you make every bite taste good and work for you at the same time!

Planning Ahead for the Best Meals

You can’t possibly get the most out of your meals if you don’t plan for each and every one. If you leave things to chance then you are inevitably going to cheat or give into your temptations or hunger pangs. So the more planning that you put forth the more health conscious foods that you eat and the more that you practice portion control overall.

You want to be searching for healthy recipes all the time from trusted resources. You want to make your grocery shopping really work for you. It’s also worth nothing that you must also ensure that every single meal that you eat is carefully crafted and put together with thought. You may need to actually portion your food at the beginning but you will eventually learn to eye things and give yourself what comprises a serving size. Planning ahead becomes part of your life and ensures that every single meal works for you and not against you.

Being Mindful of What You Eat….and How You Eat It

The more that you think about portion and nutrition, the more that you are going to be aware of what you are eating. This means that you won’t be tempted to eat the remaining food off of your kid’s plate. You won’t be as apt to cheat because you know that even a little cheat means extra calories that you don’t need. You will really learn to embrace what a well planned mini meal can do for you.

When you give proper thought to the food that you eat and the portion that you eat it in then you are practicing the most important aspects of healthy eating. This is a combined effort and you soon see that it’s not just about getting proper nutrients out of food but getting them in the proper amount. So think of how eating well and portion control can fit into your life and how you can get started with these concepts today.

 If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Getting fit after childbirth

Usually doctors will allow you to start a workout routine 6 weeks after childbirth. Unless you had a c-section in which case it is until the incisions heal. My advice and this is how I did it after the birth of my son, is to concentrate on conditioning exercises and well balanced eating. Don’t worry about what your weight was before the baby focus on what you have to do to heal properly and feel strong and healthy as soon as possible. The baby and you need for mommy to be as healthy and happy as she can be. Also, you will experience less anxiousness if you start to care for your healing first.

For the first six weeks, you can begin brisk walking to increase your circulation and get some conditioning exercise. Start walking for 10 to 15 minutes and increase your time as you become stronger. Let your arms swing naturally as you walk. Try to warm up before you start your brisk walk. Once you have started on your new routine, try to work out 3x/week for 20 to 30 minutes. Also remember to do your pelvic floor exercises as you walk.

After you’ve had your postnatal check up, our boot camp program can help you get your body back. Boot camp is great because of its approach to exercising. On our boot camp you will engage in a full body workout. The workouts increase with intensity as you become stronger over the course of the session. Our Boot Camp program is targeted to women’s fitness of every level. In the case of child birth, we will make sure you become physically stronger while improving on your midsection. In the first four weeks of boot camp you will shed the birth weight. Anything from 10 to 20lbs. Of course the program has to be paired by healthy nutrition, not a diet, this not the time to diet. If you are breatfeeding you have to eat smartly but not scarcely. We will address nutrition in our blogs and newsletters to guide you in the right path. After the first 4 weeks you are ready to work on your goals.

Be patient, and keep these tips in mind as you work toward your goal:

• Weigh yourself only once per week to keep the stress of slow weight loss to a minimum. Losing about half a kilo / a pound per week is safe. • If you’re new to the joy of exercise, start slowly and increase your intensity and duration over time. If you exercise too hard too soon after delivery, your vaginal flow (lochia) may increase or turn pink — a signal to slow down. • If you’re breastfeeding, exercise when your breasts aren’t full of milk. For comfort and extra support, wear a sports bra over your nursing bra. • Applaud yourself for small goals and achievements, such as exercising three times per week. • This isn’t the time to diet to lose weight. Though milk production is largely independent of nutritional intake during the first few months of breastfeeding (the fat accumulated in pregnancy provides a ready supply of calories,) if your diet isn’t adequate, you’re more likely to be tired and listless. (Read our diet for a healthy breastfeeding mum article for more ideas.)

Come join us at boot camp and I (Stacy Papakostas) will make sure to help you get back to your old self again. Only this time stronger and better than before. ~Good Luck!