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My Blog


Week 10 of 12 Steps to a Healthier Lifestyle- Portion Patrol!

Posted on 18 March, 2014 at 12:26 Comments comments ()

Hi everyone!  Welcome to week 10!  You really deserve a pat on the back for following all or some of the recommendations, or just for reading this!  Rock on!

Anyway, let's check your portions.  

When you eat a portion of meat of fish with a meal, it should be about the size of your fist, or a deck of cards. 

Pancakes should be about the size of a CD

1 serving of rice,pasta or grains is 1/3 cup

1 serving of oatmeal is 1/2 cup

1 serving of beans is 1/2 cup

2 Tbsp. peanut butter is 1 serving (size of golf ball)

1 oz. cheese (4 dice) = 1 serving

a mini bagel is 2 servings of bread

When buying baked potatoes, buy the smaller ones, not the huge ones.  

8 oz. or 1 cup is a serving of milk

a medium size apple is a serving

17 grapes is a serving 

3/4 cup blueberries or blackberries is a serving

1 1/4 cup whole strawberries is a serving

My advice?  Start out with a smaller plate, with smaller portions.  Eat slow.  It will take awhile for your stomach to fill up after a meal (about 20 minutes).  We can trick our brain into thinking there is more food there by using a smaller plate.  Fill up half the plate with colorful fruits and vegetables so it looks appealing.  Use a small amount of fat when cooking or on salad (olive oil).  

If you want more, have another helping.  Just start off with the smaller amounts, and take your time.