THE MOST COMMON "DIET" ERROR
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:
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
A serving of pasta, rice, or potatoes should be 1/2 C. cooked or the size of a fist or 2 flashlight batteries
A serving of fruit should be 1 medium piece or the size of a tennis ball
A serving of raw or cooked vegetables should be 1/2 cup or the size of a tennis ball
A bagel or muffin should be approximately 3 oz; many today weight in at 8 oz.
A serving of salad dressing should be 1 tablespoon or the size of your thumb
A serving of peanut butter should be 2 oz. or the size of a ping pong ball
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:
Milk, yogurt & cheese - 2-3
Meat, poultry, fish, dried beans, eggs & nuts - 2-3
Vegetables - 3-5
Fruits - 2-4
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
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