PORTION CONTROL = LESS CALORIES = LOST WEIGHT AND MAINTAINING A HEALTHY WEIGHT!

When you are losing weight or trying to maintain a healthy weight, it is vital that you use this strategy! When you decide to incorporate portion control in your everyday life, you are able to successfully allow yourself to eat what you want (hoping what you chose a tasty healthy meal).

 Tips:

1. It takes your stomach 20 minutes to tell your brain it is full
2. Plan meals ahead (I KNOW, I KNOW YOU HAVE HEARD IT BEFORE!)
3. Don’t weigh and measure your food, be aware of what the daily recomended serving size for each food group is!!!!  The food pyramid guide is the best way to approach this.

What is the Food Pyramid?  It is a guide that helps us maintain a balance meal everyday - take a look at the link to the right and find out what serving size is recomended for each food group. Below provides a visual comparisons to help you understand what each serving size should look like:

• 3 ounce cooked meat, poultry = deck of cards
• 3 ounces of cooked fish = checkbook
• medium potato = computer mouse; mashed potatoes = light bulb
• 1 cup of pasta or rice = tennis ball
• bagel = large to-go coffee lid
• Cup of fruit = size of baseball
• ½ cup chopped veggies = size of baseball
• 1 ½ ounce of cheese = three dice
• 1 /4 cup of almonds = golf ball
• Beans = light bulb

To help you remember this, print out this list and keep it on your fridge or your desk at work!

 

Do you really need the next bite of pasta? 

 

http://www.webmd.com/diet/healthtool-portion-size-plate
The Everything Nutrition Book