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!