Thursday, March 1, 2012

Practice Portion Control

Have you ever taken a moment to consider just how much you are eating at each meal?
Is that bowl of cereal, just a serving or 3 servings?
Is that scoop of ice cream just one serving or 5?
Are you eating enough meat to feed the family or just a 3-4 oz serving?
Did you eat the 3 servings that come in one .99 cent bag of chips?
Fruits and Veggies? Is your plate full of the good stuff or is it the smallest portion?
This week, I challenge you to pay attention to what an actual portion is and then decide that all you need is a single serving. Measure if you must. Here are a few tips to help you:
Use your hand to measure:
Fist = 1 cup or medium fruit
Thumb(tip to base)=1 ounce of meat or cheese
Thumb (tip to 1st joint) = 1 tablespoon
Fingertip (tip to 1st joint) = 1 teaspoon
Cupped hands = 1-2 ounces of nuts or pretzels
Palm (minus fingers) = 3 ounces of cooked meat, fish or poultry
Use the "plate" method
by dividing your plate into quarters. Fill 1/4 with a grain based side dish(preferably whole grain), 1/4 with a lean protein source and the remaining with vegetables/fruits.
When in doubt...simply measure or weigh. 

Reason to BELIEVE #1 because you are worth it!

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