Don't obsess!
Obsessing about measuring portions is not living life and enjoying eating. That being said it is important to know what exactly a portion size is; especially in the servings we get served in American restaurants. I will share with you a trick I use when I eat out at restaurants. Many times there are appetizer sizes of main course items, I choose the healthiest ones of course. (As long as you focus on foods that are nutritious, you're heading in the right direction). Or sometimes there are kid size menu items. If not then I order the normal entre' item ask for 2 plates split my order and ask the waiter to immediately wrap it up to take home. There problem solved and I'm still out and enjoying a nice restaurant meal.
But what is a portion size?
One serving of starchy food can be 1 slice of bread; 1/2 cup cooked grain like bulgur, oats, rice, or pasta; 3/4 cup cold cereal; 1 medium potato; or 1/2 cup corn. Women who are trying to lose weight should shoot for 4–6 servings per day; men who want to lose weight should aim for 6–9.
One serving of vegetables is 1/2 cup cooked vegetables, 1 cup raw leafy vegetable (like lettuce,spinach), or 3/4 cup vegetable juice. One serving of fruit can be 1 medium fruit (like an apple or orange); 1/2 banana; 1 cup melon or fresh berries; 3/4 cup fruit juice; or 1/4 cup dried fruit. Women should enjoy at least 2 fruit servings and 3 vegetable servings a day, while men should have at least 3 servings of fruit and 4 of vegetables.
One serving of protein is about 1 ounce meat, poultry, or fish; 1 egg; 1/2 cup beans, tofu, or tempeh; 1/3 cup nuts; or 2 tablespoons of nut butter. One serving of dairy can be 1 cup milk or yogurt; 1/2 cup cottage cheese; or 1 1/2 ounces cheese. For women, 4–8 servings of protein and 2–3 servings of dairy are a good goal; men can increase protein to 7–12 servings. It's okay to eat an additional 1–2 servings of low-fat dairy products each day if you like. I don't use dairy products, I find that my system and belly fat have been dramatically changed for the better without them, But that is your choice.
And last but not least, a serving of fats and oils is 2 teaspoons of oil, butter, margarine, or mayonnaise; 2 tablespoons of regular salad dressing; or 4 tablespoons of reduced-fat dressing. Women should aim for 4–8 servings per day; men, 9–12.
And there you have it, you are now armed with the knowledge to go out and make wise food decisions, whether at home or on the road.
Eat healthy, Live fit!
Obsessing about measuring portions is not living life and enjoying eating. That being said it is important to know what exactly a portion size is; especially in the servings we get served in American restaurants. I will share with you a trick I use when I eat out at restaurants. Many times there are appetizer sizes of main course items, I choose the healthiest ones of course. (As long as you focus on foods that are nutritious, you're heading in the right direction). Or sometimes there are kid size menu items. If not then I order the normal entre' item ask for 2 plates split my order and ask the waiter to immediately wrap it up to take home. There problem solved and I'm still out and enjoying a nice restaurant meal.
But what is a portion size?
One serving of starchy food can be 1 slice of bread; 1/2 cup cooked grain like bulgur, oats, rice, or pasta; 3/4 cup cold cereal; 1 medium potato; or 1/2 cup corn. Women who are trying to lose weight should shoot for 4–6 servings per day; men who want to lose weight should aim for 6–9.
One serving of vegetables is 1/2 cup cooked vegetables, 1 cup raw leafy vegetable (like lettuce,spinach), or 3/4 cup vegetable juice. One serving of fruit can be 1 medium fruit (like an apple or orange); 1/2 banana; 1 cup melon or fresh berries; 3/4 cup fruit juice; or 1/4 cup dried fruit. Women should enjoy at least 2 fruit servings and 3 vegetable servings a day, while men should have at least 3 servings of fruit and 4 of vegetables.
One serving of protein is about 1 ounce meat, poultry, or fish; 1 egg; 1/2 cup beans, tofu, or tempeh; 1/3 cup nuts; or 2 tablespoons of nut butter. One serving of dairy can be 1 cup milk or yogurt; 1/2 cup cottage cheese; or 1 1/2 ounces cheese. For women, 4–8 servings of protein and 2–3 servings of dairy are a good goal; men can increase protein to 7–12 servings. It's okay to eat an additional 1–2 servings of low-fat dairy products each day if you like. I don't use dairy products, I find that my system and belly fat have been dramatically changed for the better without them, But that is your choice.
And last but not least, a serving of fats and oils is 2 teaspoons of oil, butter, margarine, or mayonnaise; 2 tablespoons of regular salad dressing; or 4 tablespoons of reduced-fat dressing. Women should aim for 4–8 servings per day; men, 9–12.
And there you have it, you are now armed with the knowledge to go out and make wise food decisions, whether at home or on the road.
Eat healthy, Live fit!
No comments:
Post a Comment