I read somewhere that in 1970 the size of a 7 Eleven big gulp was 12 ounces. Now, the size of a big gulp is 44 ounces! Now, my numbers might not exact, but we all know that portion control has gotten out of control here in America. At McDonalds, the size of a typical kids meal now is what the size of an adult meal was forty years ago. Most dishes at the Olive Garden contain about three servings of pasta. As we all know, I could go on and on….
Portion Control is very important, whether you are trying to lose weight or maintain a healthy lifestyle. I have a few quick and easy ways for you to keep your portions in check on the go, using simple, everyday objects to visualize the correct portion.
One cup (pasta, rice, cereal): about the size of your fist.
Half cup (veggies, juice, salads): about the size of a tennis ball
3 ounces (meats, fish): about the size of your palm, with out fingers
1 ounces (meats, cheese): about the size you’re entire thumb
Something I have been doing lately to ensure portion control is using a simple kitchen food scale. A cheap food scale can be bought off the shelf at the big box stores. When I got home and started using it…wow! I was surprised! I was doing a good job at visualizing portion size of meat and pasta, but not cereal. I really enjoy a bowl of cereal as an evening snack. The milk is good for muscle recovery after a hard workout and the whole grain in the cereal is heart healthy. When I put my typical bowl of cereal on the scales, wow! I was eating about double the amount of cereal as the portion on the box. I plan to use my food scale every day to continue in my training efforts.
What have your experiences been with portion control? What do you do to ensure proper portions?
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