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

Posted on 18 March, 2014 at 12:26








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. 

Enjoy!

Categories: healthy eating, healthy lifestyle, portions

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