Portion Sizes

Mar01
by admin on March 1, 2012 at 3:29 pm
Posted In: Nutrition

We live in a world where we are constantly making sure we “get our money’s worth” so as you can imagine, things keep getting bigger or are cheaper to meet our perceived “value” level. When it comes to food, what this has done is double, triple, even quadruple portion sizes. But do you know how much a serving of red meat is? What about a beverage serving size?

Here are some guidelines to help you get your portions under control and some tips for keeping them under control!

A serving of..

Fruit = the size of a tennis ball

Vegetables = a can of tuna fish (about 1/2 cup)

Meat = a deck of playing cards (3 oz)

Cheese = the size of your thumb (1 oz)

Pasta = a can of tuna fish (1/2 cup)

Tips for portion control and eating healthy:

* Use smaller plates- the fuller plate will make you feel like you’re eating more

* Eat slowly- when you eat too fast your braind doesn’t have time to register that you are full until it’s too late and you’ve already overeaten

* Eat the foods that are low in calories and healthest first. You can eat a lot fo these without taking in very many calories (party tip: hit up the vegetable trays first and grab a bottle of water)

* If you are still hungry after you’ve finished what’s on your plate, wait 20 minutes and if you are still hungry, then go back for seconds of the low calorie items or grab a piece of fruit, etc for dessert

 

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