Our Lady of Weight Loss

Our Lady of Weight Loss


Portion Control: What Is a Serving Size?

Our Lady of Portion ControlSize Matters!
In a survey commissioned by the American Institute for Cancer Research, 78% of respondents said that eating certain types of food while avoiding others was more important to their weight loss efforts than eating less food.
Wrong!
By all means, make healthy choices, but … effective weight loss plans place equal importance on both kind of food and amount of food ingested. Portion size most certainly matters, because weight loss is based on how many calories you take in and burn off.
What is a serving size?
A ‘serving’ is simply a measure of unit and often does not represent the amount that you’re actually eating. If you’re confused, you’re not alone. There is no one definition for a serving size. The food pyramid indicates that an English muffin is two bread servings, but the English muffin box indicates that one muffin is one serving. The standard USDA serving for French fries is about 10 (Yikes! I’m in trouble.) Would you like to know how many fries are in a Wendy’s Great Biggie?About 100, at 530 calories.
How to get a handle on portions?
Weigh and measure first. Invest in measuring spoons, cups, and a food scale. While you’re shopping, you might as well pick up a Calorie Count Guide Book and a notebook to honestly keep track of what you put in your mouth! These are great tools in determining portion size and calorie count and are well worth the investment.
Here are some portion (serving) guidelines taken from the USDA Food Pyramid.
Milk, Yogurt, and Cheese
1 cup of milk or yogurt
1 ounce of natural cheese
2 ounces of processed cheese
Meat, Poultry, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans
1 egg
2 tablespoons of peanut butter
Vegetables
1 cup of raw leafy vegetables
1 cup of other vegetables, cooked or chopped raw
1 cup of vegetable juice
Fruit
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
1/2 cup of fruit juice
Bread, Cereal, Rice, or Pasta
1 slice of bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
When away from home, here are some handy guidelines to keep in mind.
Guesstimating Portion Sizes
3 ounces of meat, poultry, or fish are about the size of a women’s palm.
1/2 cup of cut fruit, vegetables, or pasta is about the size of a small fist.
1 cup of milk, yogurt or chopped fresh greens is about the size of a small hand holding a tennis ball.
An ounce of cheese is about the size of your thumb.
A teaspoon of margarine is about the size of your thumb tip.
Dining Out
To limit the amount you eat when dining out, try following some of these strategies:
Order an appetizer as an entree (main dish).
Split an entree with another person.
Cut your entree in half as soon as you get it, and ask your waiter to wrap the other half “to go” ASAP.
If in fast-food restaurants, never ever utter the words “extra value” or “super size” meals.
DIET LINKS:
Your Stay Fat Strategy!
Kill Your Appetite, NOW!
Water Day: Drink Enough Water to Frighten Noah
Spread the word … NOT the icing!
Janice

———————————————————————————–
Janice Taylor is a Life & Wellness Coach, specializing in weight loss, reinvention, transformation & happiness, author, seminar leader and 50-pound-BIG-Time-LOSER! Write Janice for an Introductory Coaching Session.
For more motivation and inspiration, join the Kick in the Tush Club: Beliefnet Chapter.
Pick up a copy of Janice’s latest: All Is Forgiven, Move ON ~ Our Lady of Weight Loss’s 101 Fat-Burning Steps on Your Journey to Sveltesville!
“Janice Taylor is a certain kind of kooky genius ~ see if her idiosyncratic diet plan will work for you.” ~ O, The Oprah Magazine
ART heart.jpg about Janice
Follow Janice on Twitter:
Facebook!



  • Alana Jeffries

    To help with losing weight, a friend of mine is suggesting I use Flavor Magic Portion Control Sheets, which she describes as basically a portioning guide that also seasons the food. Kind of like the “palm of hand” rule, but more accurate. Does anyone have input on this one? She claims it is working for her with home cooking. I want to give it a shot but it looks like it is only available online.

  • Janice Taylor, Our Lady of Weight Loss

    First I’ve heard of it; thanks for the tip!!!

Previous Posts

Kick in the Tush Tuesday: Are You a Food Victim?
Definition of a victim:  a person to whom life happens. ~ Peter McWilliams Are You a Fo

posted 7:37:37am Aug. 26, 2014 | read full post »

#Puzzled? No Need to Shoot!
As you click through this week's Get Jiggy Weight Loss JigSaw Puzzle, "No Need to Shoot," remember:  No matter what dietary transgression may have taken place, no matter what the scales of injustice are registering, there's no need to shot.  As Our Lady of Weight Loss, the patron saint of perm

posted 2:06:58pm Aug. 25, 2014 | read full post »

Prickly Prayer: Dear Our Lady of the Hair Trigger?
This morning,  while thumbing through a copy of Our Lady of Weight Loss:  Miraculous and Motivational Musings from the Patron Saint of Permanent Fat Removal, I came across a Prickly Prayer that hit the trigger spot, so to speak.   It was a good reminder and reading it gave me the anti-trigger bo

posted 12:23:04pm Aug. 22, 2014 | read full post »

#OneWord Thursday: 9 Quotes - Fear Builds Walls Instead of #Bridges
Continuing with yesterday’s thoughts on Creative Bridge Building, manifesting a better life, journeying toward our dreams

posted 11:27:29am Aug. 21, 2014 | read full post »

Creative Bridge Building: 2 Steps from Dreams to Reality
"People are lonely because they build walls instead of bridges." ~ Joseph F. Newton When people ask me what I “do,” I tell them that I build bridges. “Not like The Queensb

posted 8:59:31am Aug. 20, 2014 | read full post »




Report as Inappropriate

You are reporting this content because it violates the Terms of Service.

All reported content is logged for investigation.