Friday, June 3, 2011

Easy Portion Control Tips

Now I know we always say "calories in < calories out" but sometimes its hard to guess how many calories are in our foods when companies are distorting portions or not divulging them at all!  Here are some easy tips you can use at home to get you started:

1. Meet Me Halfway
- cut your calories by taking your favourite (unhealthy) foods and eat HALF as much as you normally would

2. We're Not Cavemen, Use a Plate!
- Never eat out of the bag or package... that's the easiest way to lose track of how much you've eaten.  Put 1 serving on your plate and put the rest away.

3. Use Your Plate as a Pie
- Not literally of course... use it to divide up your food!  Start by using a 9-inch plate (not the 10 or 11 inch that most of us use) to make it easier to cut down the portions.  Now divide that plate 1/4 lean protein, 1/4 whole grains, 1/2 fruits/vegetables.

4. Eyeball Portions with Everyday Objects
I love this!  I got these from here.  Use common objects you might find around your house to estimate your portions.
  • cereal (1 c.) = a baseball
  • salad dressing (2 Tbsp.) = a shot glass
  • nuts (1 oz.) = a cupped palm
  • cheese (1 oz.) = a ping-pong ball
  • hamburger (3 oz.) = a mayo jar lid
  • peanut butter (1 tsp.) = one die
  • beef (3 oz.) = a bar of soap
  • rice (½ c.) = an ice cream scoop
  • potato = a computer mouse
  • dinner roll = a yo-yo
  • butter (1 tsp.) = a Scrabble tile
  • fruit (1 c.) = a tennis ball
  • cooked pasta (½ c.) = a golf ball
  • fish (3 oz.) = a checkbook
  • poultry (3 oz.) = a deck of playing cards

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