Patricia Thompson - NUTRITION TALK PERSONS ARE always asking if a specific food is healthy or another is fattening. We have been looking at how proper food combining can enhance the health-giving potential of food even if by themselves they seem devoid of nutrients. A similar principle applies to the fattening potential of food.
A food high in calories does not have to be fattening if it is eaten in the appropriate quantities. Likewise, a low-calorie food can be quite fattening depending on how it is prepared and the quantity eaten. We see this especially with fresh fish which ordinarily is moderate in calories but persons take this as an endorsement to eat as much as they like and how they like. Whereas a serving of white fish that is steamed will provide about 80 calories, twice the amount of the same fish that is fried will give about 330 or more calories which is four times more fattening.
HOW MUCH TO EAT
It is clear that the quantity of food eaten is important as is the quantity of the ingredients it is combined with. However, there is no set quantity of specific foods that is appropriate for all persons. To make it simpler, to compare varying quantities of different foods, we speak about standardised dietetic portions. Depending on the circumstances, one person may need only one portion of a food but three portions of the same food may be appropriate for another person.
This is all an individual thing and even for the same person, the number of portions may vary from meal to meal depending on how the foods are combined in these meals and the distribution of your total needs between meals. The only solution is to learn about portion sizes and portion control.
PORTIONS
Portions are measured quantities of food that gives similar caloric and nutrient values for the foods in a specified food group category. In developing dietary prescriptions, nutritionists and dieticians will translate this into the number of portions to eat from the six different food groups, that is, staples, foods from animals, legumes, fruits, vegetables, fats. To achieve variety,
you can substitute one food for another in the same food group and be assured that for the quantity stated you are receiving the same nutritional value.
Among the fruits therefore, a mango or ripe banana is no more fattening than an orange if you know the quantities that are substitutable. One portion of fruit may be one medium orange or one small mango like a 'blacky' or one small ripe banana like a 'chiney'.
However, one medium mango like a 'julie' or a medium ripe banana like a 'gross michel' will equate with two oranges. The problem arises because whereas you may be satisfied with eating only two oranges at a time you may consume two or more large mangoes at one sitting. Another example has to do with snack foods. One ounce of potato chips is no more fattening than one medium Irish potato crushed with two teaspoons of fat spread. In terms of portions, this equates to one Staple and two fats. However, if you consume a whole canister of potato chips, it is as if you have just eaten six Irish potatoes crushed with 12 teaspoons of fat.
It is only in understanding portion control relative to your appetite that you can regulate your eating. You will need help from a trained professional to do this. Once this is done, you can make your selections according to the portions specified and substitute one food for another in the same food group to achieve variety from day to day.
Patricia Thompson M.Sc., Registered Nutritionist, The Nutrition Centre, Eden Gardens.
