THE MOST COMMON "DIET"
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Probably the most common mistake I
encounter when talking with people about their
lifestyle is that they claim "I know what to do, I
just don't do it." I hope that those of you who are
reading this are flattered that I am writing about
you. You eat healthy, you exercise and you still
don't lose weight. Have you ever considered whether
or not you are eating too much of the right foods?
Remember the carbohydrates have no
fat so I can eat as much of them as I want phase? As
much as we hate to admit it, calories do count and
one way to count less of them is by having smaller
portions. Of course I realize that smaller to me and
smaller to you can be two different animals. Therein
lies the problem. So let me help you understand what
proper serving sizes are.
Restaurant servings are generally
3-4 times what someone should be eating. After all,
they are in the hospitality business and that means
more food will make you feel more welcomed and
satisfied, and perhaps that your money is well
spent. When people come to your home, don't you
always feel better when they eat seconds? If you
dine out regularly, consider taking at least half of
your meal home for lunch or dinner the next day.
According to the USDA and the most
recent food guide pyramid listed below are some
simple visual cues to judge appropriate portion size
so that it becomes easier, more convenient and less
bothersome:
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A serving of protein
(chicken, meat or fish) should weigh in at 3
oz and either fit in the palm of your hand
or be the size of a deck of cards |
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A serving of pasta, rice, or
potatoes should be 1/2 C. cooked or the size
of a fist or 2 flashlight batteries |
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|
A serving of fruit should be
1 medium piece or the size of a tennis ball |
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|
A serving of raw or cooked
vegetables should be 1/2 cup or the size of
a tennis ball |
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A bagel or muffin should be
approximately 3 oz; many today weight in at
8 oz. |
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A serving of salad dressing
should be 1 tablespoon or the size of your
thumb |
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A serving of peanut butter
should be 2 oz. or the size of a ping pong
ball |
|
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A serving of cereal should
be 1/2 C. or the size of a yo-yo |
Keeping in mind that the food
pyramid allows for more than one serving of each
food group let me also give you the recommended
number of servings per day:
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Milk, yogurt & cheese - 2-3 |
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Meat, poultry, fish, dried
beans, eggs & nuts - 2-3 |
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Vegetables - 3-5 |
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Fruits - 2-4 |
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Bread, Cereal, Rice & Pasta
- 6-11 |
USDA guidelines are rather stringent
but if you plan your food intake for the day with
your schedule in mind, you can make lots of
adjustments. If you will be eating out and can't
resist the 6-oz. veal chop, make that your major
protein allowance for the day. Restaurants generally
serve a 3 to 4 cup plate of pasta even though the
recommended serving size is 1/2 cup, however between
bread, cereals, grain, rice & pasta 6-11 servings
are allowed.
If you are inclined to weigh your
food, you will quickly realize that fats, which
contain twice as many calories (9) per gram than
carbs and protein, also provide less volume. If you
are looking for crunch, you will get more crunch
from some fresh fruit, vegetables, or 2 oz. of
pretzels than the same weight in a fat laden chip.
Remember that everyone's daily
caloric needs are different and that these are
guidelines based on the general public.
One of the best ways to control
portions is to make sure that you do not skip meals.
Eat a breakfast with a little protein to wake up
your brain, lunch to give you energy to work through
the afternoon and dinner so that your day is
balanced. Some people subscribe to eating many small
meals during the day, but it is up to you to decide
what works best for you. Your eating plan must fit
your lifestyle.
Rather than eating more, let's eat
more interesting food so the flavors satisfy and we
don't feel we need quantity for to feel satiated.
See the
recipe
section for some great healthy recipes.
Treat yourself, take some healthy cooking
classes.
Contact us for a schedule. And come back to our
web site often get more great recipes and tips.
©Barbara Seelig Brown, all rights
reserved
