The Portion Guesstimator
Portion Recording Made Easy
When recording the portions you consume, apply the following 3 elements to
make your recording accurate.
- Become a good portion "Guesstimator." Use the portion guesstimating pop-up in
the Health Register when portion weighing and measuring is not possible.
- To begin, weigh and measure portions. Purchase a measuring cup, measuring
spoons and a food scale if you do not have them already. Yes, this is a tad
tedious, but by using them at the beginning of your program, you will not only learn
to become a better portion estimator (this comes in very handy when eating
out), you will also accelerate the process of attaining your health goals.
When weighing and measuring food, experiment by placing each food in
containers of various sizes and shapes or on top of other food items, i.e., gravy over
potatoes, etc. In no time, you will learn to accurately estimate and record when
eating out.
- Adjust caloric intake up or down regularly to compensate for portion
recording errors. Numerous dietary studies indicate that people who do not weigh or
measure everything they eat consistently, under-estimate the amount they consume
by 10% to 20%.
If after a week or 2, you are not experiencing the desired weight loss
results, lower your caloric intake by 10%, and thereafter in 5% weekly increments
until you "find" your personal average percentage for under-estimating and
under-recording portions. Regularly adjusting your calorie intake down to compensate
for under-recording will assure accuracy and faster dieting success. Do not
reduce your daily caloric intake below 1,000 calories without medical approval and
supervision.
You will find the Portion Guesstimator in the Tools menu under Cool Tools.
About the Portions & Serving Sizes Listed in the Health Register
Similar to the approach used in current U.S. Nutrition Facts labels, the
HealthKeeper's Health Register likewise rounds off the calories and bar gram amounts
for any given food. The difference between these rounded approximations and
the exact nutrient amounts are so minimal they will not negatively effect your
dietary program.
In many cases, the portions listed in the Health Register are identical to the
serving sizes that government research has identified the average person eats
in 1 sitting (the same portions listed as serving sizes on the mandatory
Nutrition Facts label).
The Guesstimator is a handy visual tool for estimating relative portion size
when a measurement would be impractical or impossible.
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