Portion Patrol

Our meals have been super sized and so has our waistlines.

Eating smaller portions is one of the easiest ways to cut back on our calories. It is also very challenging because we live in a super size world. We have to deal with huge portions; all you can eat buffets, extra large servings of french fries, large candy bars, huge hamburgers, and other snacks and foods that lead to our overeating.

Is it possible to even recognize what a reasonable portion really looks like? Would it help to be able to visualize certain objects that represent certain portions when planning meals, eating out, or grabbing a snack?. I know this helps me. See below.

Visualize The Look of Normal Portion Sizes

• 1 ounce of meat is the size of a matchbook
• 3 ounces of meat is the size of a deck of cards or a bar of soap
• 8 ounces of meat is the size of a thin paperback book
• 3 ounces of fish is the size of a checkbook
• 1 ounce of cheese is the size of 4 dice
• Medium potato is the size of a computer mouse
• 2 tablespoons of peanut butter is the size of a ping pong ball
• 1/2 cup of pasta is the size of a tennis ball
• Average bagel is the size of a hockey puck

Try The Following Ideas To Eat Smaller Portions

Eating Out

• Choose a regular hamburger when eating at a fast food restaurant, it will save you about 150 calories.
• Have small fries instead of the super size and you will save about 300 calories.
• Order a small soda or drink water(the healthiest drink).
• Share a meal with a friend.
• Ask for a doggie bag and put half of the meal in the bag for another meal. Just think you are getting two meals for the price of one.

Home

• Never eat out of the potato chip bag, cookie bag, or candy bag. Put some on a plate and only eat what is on the plate. Remember to put the bag away and out of sight.
• Buy single serving snacks, this helps you from overeating.
• Use half the butter and sour cream on your baked potato
• Use half the mayonnaise and cheese on a sandwich.
• Use half the cream cheese on a bagel.
• Just remember to cut your servings down in half or eat several smaller meals during the day.

Eat More Fruits and Veggies

The American Cancer Society recommends that we eat five or more servings of fruits and vegetables every day. This is supposed to help prevent cancer. Eat high fiber fruits and vegetables instead of high calorie foods and snacks. You will feel full, and happy you are saving on calories!

• a medium apple or orange is the size of a tennis ball
• 1 cup of chosen raw vegetables or fruit is the size of a baseball.
• 1/4 cup of dried fruit like raisins, apricots and mango is the size of a small handful
• 1 cup of lettuce is about 4 leaves

If we can visualize some of the things that we put into our mouths then we will be able to eat healthier, lose weight, and lower our calories. We are on our way to a healthier lifestyle!

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