Size Does Matter – Master Portion Control
You’ve heard it over and over. The key to a healthy diet and weight management is portion control. The concept is easy: if you eat less, you consume fewer calories.
But in a world where big is better and restaurants serve overflowing plates of food, it’s tough to figure out what a “normal” portion size is. It is very easy to overeat when oversized portions and all-you-can eat buffets surround us. While most of us know the basics about nutrition, it’s time we take a few minutes to rethink how much we eat. It’s just as important as what we eat.
Visualize Servings
A portion is how much food that we eat in a sitting, for a meal or snack. The first step to mastering portion control is to identify what a recommended serving of your food selections looks like. So when you have a meal that includes some meat, vegetables and grain, for example, you’ll notice how many servings of each you have on your plate. For many of us, it will take time to retrain our bodies, eyes, and heads to recognize what sensible servings look and taste like! But by mastering portion control, you’ll improve your health and manage or even loose weight.
The following tips can help you bite off less than you can chew!
Visualize what one serving of each of the foods you are eating should look like, before digging into a meal.
Pay attention to the food labels when you cook and eat. Make a habit of reading food labels to help you manage your portion sizes.
Chart and info provided by http://www.aarp.org/
Use this guide to help you visualize your food choices:
Grain Products
What One Serving Looks Like
1 cup of cereal flakes................The size of a fist
1 pancake...................................A compact disc
½ cup of cooked rice, pasta, or potato.............½ of a baseball
1 slice of bread..........................A cassette tape
Fruits and Veggies
What One Serving Looks Like
1 cup of salad greens.................A baseball
1 medium fruit...........................A baseball
½ cup of raisins........................A large egg
Dairy and Cheese
What One Serving Looks Like
1 ½ oz. cheese...........................4 stacked dice
½ cup of ice cream...................½ baseball
1 cup serving of milk, yogurt, or fresh greens ...................The size of a fist
Meats and Alternat What One Serving Looks Like
3 oz. meat, fish, and poultry........Deck of cards
3 oz. grilled/baked fish................CheckBook
2 Tbsp. peanut butter..................Ping pong ball
Fats
1 teaspoon of oil...........................The size of your thumb tip
RE: Define......YOU!
REDDLION Fitness http://www.reddlion.com/
You’ve heard it over and over. The key to a healthy diet and weight management is portion control. The concept is easy: if you eat less, you consume fewer calories.
But in a world where big is better and restaurants serve overflowing plates of food, it’s tough to figure out what a “normal” portion size is. It is very easy to overeat when oversized portions and all-you-can eat buffets surround us. While most of us know the basics about nutrition, it’s time we take a few minutes to rethink how much we eat. It’s just as important as what we eat.
Visualize Servings
A portion is how much food that we eat in a sitting, for a meal or snack. The first step to mastering portion control is to identify what a recommended serving of your food selections looks like. So when you have a meal that includes some meat, vegetables and grain, for example, you’ll notice how many servings of each you have on your plate. For many of us, it will take time to retrain our bodies, eyes, and heads to recognize what sensible servings look and taste like! But by mastering portion control, you’ll improve your health and manage or even loose weight.
The following tips can help you bite off less than you can chew!
Visualize what one serving of each of the foods you are eating should look like, before digging into a meal.
Pay attention to the food labels when you cook and eat. Make a habit of reading food labels to help you manage your portion sizes.
Chart and info provided by http://www.aarp.org/
Use this guide to help you visualize your food choices:
Grain Products
What One Serving Looks Like
1 cup of cereal flakes................The size of a fist
1 pancake...................................A compact disc
½ cup of cooked rice, pasta, or potato.............½ of a baseball
1 slice of bread..........................A cassette tape
Fruits and Veggies
What One Serving Looks Like
1 cup of salad greens.................A baseball
1 medium fruit...........................A baseball
½ cup of raisins........................A large egg
Dairy and Cheese
What One Serving Looks Like
1 ½ oz. cheese...........................4 stacked dice
½ cup of ice cream...................½ baseball
1 cup serving of milk, yogurt, or fresh greens ...................The size of a fist
Meats and Alternat What One Serving Looks Like
3 oz. meat, fish, and poultry........Deck of cards
3 oz. grilled/baked fish................CheckBook
2 Tbsp. peanut butter..................Ping pong ball
Fats
1 teaspoon of oil...........................The size of your thumb tip
RE: Define......YOU!
REDDLION Fitness http://www.reddlion.com/
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1 comments:
These are awesome nutrition tips! I love what you're doing here for people...it's very helpful.
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