Like I have mentioned in previous posts, weight loss and eating healthy is all about portion control. But how are we to know correct portion sizes when America has taken them and blown them out of proportion?
… No wonder we are ranked the #1 obese country in the world!
Of course, reading the serving sizes on the nutrition labels and measuring out your proportions is the ultimate means of correct proportions, but there are going to be times when you can’t such as you are running late for work, don’t have the nutritional label in front of you, don’t have measuring cups on hand, or are eating out.
Here is a little trick you can memorize so that the next time you are eating out, you aren’t eating triple the amount that you should have ate.
Meat:
3 oz of meat: a deck of cards
3 oz of fish: a checkbook
2 tablespoons of peanut butter: a marshmallow
4 small cookies: 4 poker chips
Breads:
1 slice of bread: a cassette tape
½ cup pasta: ½ the size of a baseball
1 cup of cereal: a fist
1 pancake or waffle: a cd
1 small potato: a computer mouse
1 piece of cornbread: bar of soap
Fruits / Veggies:
1-cup veggies: a fist
1 medium fruit: a baseball
1 cup of cut-up fruit: fist
¼-cup dried fruit: a golf ball
½-cup of raisins: an egg
1/2 cup cooked broccoli: one light bulb
1 small potato: a computer mouse
Dairy:
1 cup of milk or yogurt: a fist
1 ½ oz of cheese: 4 dice
Fat/Oils:
1-teaspoon oil: a thumbnail
2 Tbsp salad dressing: a ping-pong ball
1/2 cup of potato chips, crackers or popcorn: one man’s handful
1 oz of chips or pretzels: two handfuls
Here is the amount of servings you should have in one day:
Breads: 6-9
Veggies: 3-4
Fruit: 2-3
Milk: 2-3
Meat: 5-6oz
Fats/Sugar/Oils: Sparingly
The saying is true… Your eyes are ALWAYS bigger than your stomach… take time to re-train your mind and eyes to portion control!
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