Hey guys! Thanks for the great emails with awesome suggestions! I got one question regarding portion sizes...
Portion control can be a deciding factor in weight loss vs. management. It is usually what anyone can make a simple modification with and see results! Often times it is hard to measure our portions percisely using a scale so I like to use different objects and tricks in order to keep my portions in [quick] check! Follow My Guide to Portions and feel confident about your plate...
- Tip of your thumb: about 1 tsp of peanut butter
- Handful: about 1/2 cup cooked or raw vegetables, a piece of fruit or 1/2 cup of cooked rice or pasta
- Check book: equivalent to a 3 oz serving of fish
- CD: equivalent serving size of a waffle, pancake or slice of bread
- Computer mouse: one serving of a baked potato
- Deck of playing cards/ palm of your hand: a serving or meat, fish or poultry
- One domino: 1 oz serving of cheese
- Golf ball: about 1/4 cup of dried fruit or nuts
- Tennis ball: about 1/2 cup of food (ie. ice cream)
- A baseball/ size of your fist: equal to a serving of fruit or vegetables
A real quick tip...fill your plate with 1/2 vegetables!
What's your portion control trick?
I usually measure out foods once and then get a good mental image of it so every time I have it I can just measure it out with my memory ahah.. although- I have NO portion control when it comes to veggies- i literally eat WAY over the recommended amount... they are too too good!
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