Portion Power... w/o Measuring Tools
With the holidays right around the corner,
• your heart starts racing,
• you break out the sweats and find those yoga pants,
...because food, alcohol and more food season is here!!!
• Do you pile food onto your plate, and then wonder if you're eating the “right amount”?
• We all know we are supposed to be eating at least 5 servings of fruits and veggies daily – but what does that really mean?
• Wouldn't it be great to read tips on how to start taking control of the holiday food torture???
Well, I am going to do just that!
What is portion control and why is it important?• Portion control
is all about understanding how much a serving size of food is and how many calories or how much food energy a serving contains.
• Portion control
is important for body weight management as the weight is defined by the total calorie intake.
• Portion control
is eating a healthy amount and healthy types of a variety of foods.
Here are some tips to get through the holidays with portion control tips, serving size tips and much more!
1. Limit portion sizes.
This can help you lose weight and ultimately prevent complications.
2. Do not skip meals.
If you're starving, you're more likely to eat an extra-large portion. For most people, the best plan is to eat three well-designed meals plus 2 snacks per day.
3. Measure and weigh food.
Get out those measuring cups! OR check out my simple visual "rules of thumb" at the end of the article :-)
4. Serving size vs. portion size.
Size matters. Serving sizes per container are listed on the nutrition facts label.
5. Use a Portion Control Plate.
Beachbody 21 Day Fix
These are handy plates with painted lines (or just smaller plates in general) that help measure carbohydrates, proteins, cheese, and sauces. Check out the
; it's a portion control program that makes this as easy red, blue and green!!!
6. Develop good "eating out" habits.
First, fill up your plate with green veggies, and get full on those before eating other food. Then, when ordering a meal, ask the server to only put half the meal on your plate and pack the other half to go.
Here’s my "rule of thumb" list for portion control without using measuring tools:
• 1 cup of cereal = fist
• 1 pancake = a cd
• 1 slice of bread = a deck of cards
• 1 baked potato = fist
• 1/2 cup fresh fruit- a baseball
• 1/4 cup raisins = one large egg
• 1 oz of cheese = 4 stacked dice or 2 slices
• 1/2 cup ice cream = 1/2 baseball
• 1 tsp. margarine or spreads = 1 dice
• 3 oz of meat, poultry = your palm or a deck of cards
• 3 oz of fish = a checkbook ( do we still have those?)
• 2 tbsp. peanut butter = ping pong ball
• 1 serving almonds = palm of your hand
Eat, live, and exercise consciously... you’re totally worth it!
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