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BTD Forums    Diet and Nutrition    Eat Right 4 Your Type  ›  Portion sizes
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cat2
Tuesday, August 6, 2013, 2:34pm Report to Moderator Report to Moderator

SWAMI Hunter
Autumn: Harvest, success.
Posts: 133
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Location: UK
Hi,

Can anyone please tell me whether the recommended portion sizes in the books are before or after cooking?

thanks.
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Goldie
Tuesday, August 6, 2013, 3:14pm Report to Moderator Report to Moderator

All Gatherer -70 Scorp/Sag on BTD/GENO 17 year
Sam Dan
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a cup of rice would be after cooking.. food as you would eat it. served on a plate.

but in meat I am not so sure.. It cooks down in some recipies and then it might be twice as much in weight.  

In Swami there are choices you make - to begin with - the way you eat normally.. you can chose small med large...

I think it matters less at the beginning as so much learning and adjusting is going on.. as time goes on it gets much easier and then reductions happen automatically.  

Never be hungry.. is my motto.. and Dr D said it is stressful/ inflammation making when stressed.. Stressed backward spells Desserts.. hhhmmm


Being here is invaluable, but not enough. We need ALL the Doctors. I needed them for a very small cancer spot-I could never feel!!! Please do your mammograms! Doing so saved me from cancer later on. I am grateful! Thanks for learning from my experience! I was lucky! I wish the same for YOU!
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Chloe
Tuesday, August 6, 2013, 3:25pm Report to Moderator Report to Moderator

42% Teacher Rh+ N1, N1b
Kyosha Nim
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Quoted from cat2
Hi,

Can anyone please tell me whether the recommended portion sizes in the books are before or after cooking?

thanks.


Mmmm. Not sure....need some input from forum moderators, but just sharing this.

If 6 ounces of raw boneless skinless chicken breast is 182 calories

6 ounces of cooked boneless skinless chicken breast would be 280 calories

there are 54% more calories in the cooked chicken because 6 ounces cooked started out weighing considerably more than 6 ounces.

Same thing with vegetables

1 cup raw broccoli has 44 calories

1 cup cooked broccoli has 52 calories....so here it's not a huge difference.  But spinach will take
many cups raw to equal one cup cooked.  And given you can eat all your vegetables raw, I think
I'd be measuring vegetables in their raw state.

I just don't know how Dr. D calculated portions...Given SWAMI is showing me that my one sized
serving portion of grain is 1/4 cup I'm thinking that has to be raw....because it's a ridiculously small serving on a plate to be eating this tiny portion.  I can sort of compare it to a slice of bread
in calories to see if the two are interchangeable....

Some things are easy.....oils, fats, nuts, cheese, eggs....slices of bread.

Something like rice could double in quantity so I think when a package says 1/4 cup per serving, they mean a raw measurement.  

Your question poses even more questions....because I tend to eyeball portions, especially if I
haven't bought the food and cooked it myself.

I think when pondering the weight of foods like hot dogs, luncheon meat it makes me re-think if meats need to be measured raw or cooked.



"The happiest people don't have the best of everything.....they know how to make the best of everything!"
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Chloe
Tuesday, August 6, 2013, 3:28pm Report to Moderator Report to Moderator

42% Teacher Rh+ N1, N1b
Kyosha Nim
Posts: 8,985
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Location: Northeast USA
Age: 71
Quoted from Goldie
a cup of rice would be after cooking.. food as you would eat it. served on a plate.

but in meat I am not so sure.. It cooks down in some recipies and then it might be twice as much in weight.  

In Swami there are choices you make - to begin with - the way you eat normally.. you can chose small med large...

I think it matters less at the beginning as so much learning and adjusting is going on.. as time goes on it gets much easier and then reductions happen automatically.  

Never be hungry.. is my motto.. and Dr D said it is stressful/ inflammation making when stressed.. Stressed backward spells Desserts.. hhhmmm


Isn't this crazy?  After all this time, we're still dealing with this same question!

You think grains are measured after cooking?  What does your SWAMI list as ONE portion?
Mine says 1/4 cup.  Doesn't that seem ridiculous that it could mean COOKED?  How could
I eat 1/4 cup of cooked oatmeal for breakfast?  It's like a few T.



"The happiest people don't have the best of everything.....they know how to make the best of everything!"
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ABJoe
Tuesday, August 6, 2013, 3:51pm Report to Moderator Report to Moderator

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Sun Beh Nim
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Quoted from cat2
Can anyone please tell me whether the recommended portion sizes in the books are before or after cooking?

Standard portion sizes for meat and grains are before cooking on all of the packaging, so I assume it is the same for the diet recommendations.

Even the serving size on the frozen spinach package appears to indicate serving size before cooking...


RH-, ISTJ
Wonderful Wife = A+ Teacher; Darling Daughter = A- SWAMI Explorer
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Chloe
Tuesday, August 6, 2013, 4:20pm Report to Moderator Report to Moderator

42% Teacher Rh+ N1, N1b
Kyosha Nim
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Quoted from ABJoe

Standard portion sizes for meat and grains are before cooking on all of the packaging, so I assume it is the same for the diet recommendations.

Even the serving size on the frozen spinach package appears to indicate serving size before cooking...


I guess sliced deli meat must be considered differently. Weighed after it's been cooked.






"The happiest people don't have the best of everything.....they know how to make the best of everything!"
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ABJoe
Tuesday, August 6, 2013, 11:18pm Report to Moderator Report to Moderator

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Sun Beh Nim
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Quoted from Chloe
I guess sliced deli meat must be considered differently. Weighed after it's been cooked.

Yes, since it comes cooked...  Of course, most deli meat (unless specially processed) has junk additives that we shouldn't really be eating...


RH-, ISTJ
Wonderful Wife = A+ Teacher; Darling Daughter = A- SWAMI Explorer
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Averno
Tuesday, August 6, 2013, 11:38pm Report to Moderator Report to Moderator

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Kyosha Nim
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Many prepackaged deli foods list ridiculously small portion sizes to keep the fat, sugar, salt and calorie numbers from shocking us into buying a competing brand. Or worse, thinking twice about what we're eating.
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Chloe
Wednesday, August 7, 2013, 12:56am Report to Moderator Report to Moderator

42% Teacher Rh+ N1, N1b
Kyosha Nim
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Quoted from ABJoe

Yes, since it comes cooked...  Of course, most deli meat (unless specially processed) has junk additives that we shouldn't really be eating...


Just to set the record straight....  Our health food store slices fresh in house roasted organic turkey breast....only added ingredient is sea salt.  I agree....junk additives...very very BAAAAD!!



"The happiest people don't have the best of everything.....they know how to make the best of everything!"
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ruthiegirl
Thursday, August 8, 2013, 10:59pm Report to Moderator Report to Moderator

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Kyosha Nim
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I assume all recommended portions are for raw foods. Eating 5 cups of veggies a day is too much for some people- but if you realize that a cup of cooked spinach equals 2-3 cups raw spinach, the amounts no longer seem so daunting.

Grains I think should be measured raw, and not just because 1/4 cup per day is ridiculously small. I can take 1/4 cup of rice and cook it "al dente" and have 1/2 cup of cooked rice...or I can use extra water and cook it longer and have 3/4 cup of mushy rice on my plate- from the same 1/4 cup dry. Same amount of food, same calories, same carbs, etc- but 150% more volume on my plate! The grain portions ONLY make sense if you're talking about the uncooked grains.

I still struggle with keeping my portions down- I know I eat more protein and meat than SWAMI says I should, but I also know that I can't function if I eat too little,  and when I'm having a "bad day" physically, I simply need more food than SWAMI thinks I do. So I don't even worry about the meat or oil portions, but I focus instead on keeping the grains, sugars, and fruits down. When I do that AND exercise, the weight starts coming off.


Ruth, Single Mother to 19yo   O- Leah , 18yo O- Hannah, and  12yo B+ Jack


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yaeli
Friday, August 9, 2013, 3:50am Report to Moderator Report to Moderator

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Quoted from ruthiegirl
Grains I think should be measured raw, and not just because 1/4 cup per day is ridiculously small. I can take 1/4 cup of rice and cook it "al dente" and have 1/2 cup of cooked rice...or I can use extra water and cook it longer and have 3/4 cup of mushy rice on my plate- from the same 1/4 cup dry. Same amount of food, same calories, same carbs, etc- but 150% more volume on my plate! The grain portions ONLY make sense if you're talking about the uncooked grains.
Exactly! That's it.  



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cat2
Friday, August 9, 2013, 6:24am Report to Moderator Report to Moderator

SWAMI Hunter
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Posts: 133
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I thought so too, that does make sense it's the meat portions I was unsure about but if the veggies are uncooked then the meats will be too I would think - otherwise it would state that surely?

I'm the same status as you ruthiegirl and although I love veggies, I could probably eat more meat than veggie portions it states too.  However I don't have to watch my weight as I've always been a skinny minny, that can be a pain too especially as my type should cut out dairy and reduce my carbs.  I'm also trying to reduce my cholesterol a bit so all I can think is to eat more meat and good fats like olive oil and nuts and seeds etc because I don't want to lose weight?    
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ruthiegirl
Friday, August 9, 2013, 2:51pm Report to Moderator Report to Moderator

SWAMI O+ Gatherer, Healing from Fibromyalgia
Kyosha Nim
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I think that, if you don't need to lose weight, you need to look at the portions as minimums, not maximums. Make sure you get at least the recommended amounts of each food group, but feel free to eat larger amounts if you're still hungry. If you need to gain weight, then you may need to eat larger portions of things. Also, you don't want to cut your carbs TOO much- SWAMI gives you some fruit and grain portions, and beneficial choices in those categories, so be sure to make use of them.


Ruth, Single Mother to 19yo   O- Leah , 18yo O- Hannah, and  12yo B+ Jack


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geminisue
Wednesday, August 14, 2013, 11:15pm Report to Moderator Report to Moderator

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Sam Dan
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I know with lean ground beef, a four ounce burger fully cooked=3 oz

I know 1/4 cup dried rolled oats =1 cup of cooked oats, following directions on box. My question do we eat 1 cup cooked or 1/4 cup cooked for our plan not directions on pkg.  I would think 1/4.

I eat it dry, so I have 1/4 cup mixed with 1/4 cup seeds, 1T olive oil and 1T cocoa and stevia, mix and eat  I plan on switching the rolled oats to oat bran, which will be more correct for me.
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