FAQ about Mealsizer®

Mealsizer® is very easy to use, but there may still be some things you wonder about when you plan to start eating right with Mealsizer®.

Here is a selection of commonly asked questions. Press the arrows before the question, and the answer will appear.

The sizes of the Mealsizer® measures have been calculated by a licensed dietician in order to provide a normal portion for a person who uses a normal amount of energy. The average woman’s daily energy requirement is 2100 kcal, while for the average man the equivalent figure is 2700 kcal per day. But we do not need to eat that exact amount of calories every day. Some days we can eat more, on other days less. It all depends on how physically active we are. It is the energy balance over an extended period of time that is the most important thing.

Mealsizer® is about learning how to eat in moderation amounts in general, and it is okay if your meals varys a bit from day to day. For example perhaps some days you eat a tomato-based sauce, another day a cream based sauce and on the third day you may not eat any sauce at all. Over time, it will even out.

Try not to take more than maximum 4-5 tsp of sauce (2-3 tsp for children).

Ketchup, sweet chili sauce, Soy, etc. do not count as sauce, but as a flavoring and may only be taken in a limited amount.

No, the handle of the measure should not be filled with food. The set of measures is designed in this way so that they can be placed within one another and thus take up less space.

Large pieces of meat, fish or chicken can be cut up so that you end up with a suitably sized piece that fits in the measure for protein.

Yes, the Mealsizer® measures can be washed in a dishwasher.

No, the measure should be filled up to the rim, but the contents should not be heaped.

Not all dishes are ideally suited for Mealsizer®. However, once you have used the Mealsizer® measures for a while, when preparing your meals, you will learn what a reasonable portion looks like. This will help you to serve moderate sized portions of combined dishes like lasagne onto your plate. Use the vegetable measure when measuring up for e.g. sallad with your lasagne, to ensure that you eat a minimum of vegetables.

Sausage just like large pieces of meat etc. should be divided into smaller pieces unless they fit into the measure.

Breakfast should provide 20-25% of the daily total energy intake. For a woman with normal physical activity and a energy requirement of 2,100 kcal/day, the breakfast should contain 420-525 kcal.

Here are three suggestions for breakfasts:

1.  A plate of yogurt with müsli, some almonds/nuts and a half sliced banana. A sandwich with ham and tomato. A kiwi. Coffee/tea with milk.

2.  A plate of oatmeal with jam and milk. A slice of bread with cheese and cucumber. An orange. Coffee/tea with milk.

3.  A sandwich with boiled sliced egg. A sandwich with cheese and peppers. A banana. Coffee/tea with milk.

Yes, cottage cheese goes in to the protein measure.

The volumes of the measures are calculated by a licensed dietician and provide the daily awerage amount of energy and nutrition that a woman or man needs.

For example, the volume of carbohydrate measure is based on an average of pasta, rice, potatoes etc, so it is important to eat varied foods. The volumes are also based on the fact that your physical activity is quite the same every day, unless you have a very active job or exercise a lot.

When using Mealsizer®, it is best to prepare the pasta separately to easily measure the correct amounts, although the pasta is very good when boiled with the sauce. Our experience is that after a while you have learned to appreciate the portion size with your eye and you can then cook the pasta again with the sauce. After a while, you’ll usually need to take out the measures again though, since portions sizes often gradually tend to increase in size again…

Mealsizer® does not contain a measure of its own for fat. Fat is included in the meal. As a rule, some form of fat is used when cooking the food and/or in dressing on vegetables.
The fat recommendation says that we should choose fat containing a high percentage of unsaturated fatty acids. Liquid margarine, rapeseed oil or olive oil is good for cooking. Various types of oil can be used for dressing. Fat in the meal also comes from the amount of fat found naturally in food.

Examples of amount of fat in food per 100 g:

Salmon – 12 g
Minced beef – 10-15 g
Sausage – 23 g
Egg – 10 g
Cream for cooking – 15 g Avocado – 15 g
Olives – 20 g

The volumes of Mealsizer® are calculated as an average of the amount of energy and nutrition that a woman or a man daily needs. The average energy requirement for women and men is 2100 kcal and 2700 kcal per day. But we do not need to eat exactly this amount of calories every day. Some days we eat more, others less. For example, the volume of the carbohydrate measure is based on an average of pasta, rice, potatoes etc, so it is important to eat varied foods. The volumes are also based on the fact that today you move quite the same unless you have a very physical job or exercise extremely much.

Mealsizer® is about learning to eat in moderate amounts in general and it is ok if it differs a bit, different days. It evens up in the long run, regardless of whether you put chicken in the protein measure one day and fish in it the other day, or if you add broccoli in the vegetable measure one day and letters and  cucumbers the other day.

The whole point with Mealsizer® is to avoid having to weigh your food or count calories and to be able to eat varied and moderately, in a simple, straightforward and lasting way. Simply to  enjoy your meal!

Yes you can! When you are a vegetarian, high protein crops will end up in the protein measure and greener vegetables in vegetable measure. Please also check out our example of weekly menue with Mealsizer® for vegetarians (to be updated…)

For pregnant and breastfeeding, it is extra important to eat nutritionally. With Mealsizer®, lunch and dinner meals are balanced and nutritious. Pregnant and breastfeeding have a slightly increased energy requirement that is best covered by larger in-between meals/snacks during the day.

Our message is that you should vary the diet, eat everything but limit the amount. Then it is of course even better if you vary the carbohydrate quality so that you get a good balance between fast and slower carbohydrates.

Not all dishes are ideally suited for Mealsizer®. However, once you have used Mealsizer® for a while, you will learn to see what a moderate portion looks like, which will also help you to serve a portion of combined dishes, like lasagne (above) or fish gratain (below) onto your plate. Use the vegetable measure to measure up for e.g. sallad with your lasagne, to ensure that you eat a minimum of vegetables.