A few days ago I shared some tips on how to change your eating habits in order to create a healthy lifestyle. Whether you’re looking to change your eating behavior to lose weight, for medical reasons or just to maintain a healthy weight and to feel good, one of the most important things to remember is portion control.
No matter what weight loss phase you’re in, losing or maintaining, you’ll need to pay very close attention to not only what you eat, but how much of you eat. For instance, we have become familiar with the fact that brown rice is healthier than white rice, but that doesn’t mean that you should be helping yourself to two or three servings of brown rice. In order to shrink our bellies, we need to get it accustomed to eating in smaller portions. When done properly, by eating smaller portions more often throughout the day, you will become less hungry and need less food at every sitting. The outcome? Weight loss and a healthier you.
Portion control is what my Lucille Roberts trainer discussed with me this week as part of my Blogger Makeover Experience. In order to help me remember what amounts are acceptable when dieting I was given a chart that creates visuals, making it easier to remember what normal portions are supposed to look like.
Healthy Food Portion Sizes Measured with Visual Cues
- Handful = 1-2 oz. – Example: 1oz. nuts = 1 handful
- Fist = 1 cup – Example: Two servings of pasta or oatmeal
- Palm = 3 oz. – Example: a cooked serving of meat (NOT including your fingers)
- Thumb = 1 oz. – Example: a piece of cheese
- 1 fruit serving = 1/2 cup canned or medium fruit (about the size of a tennis ball)
- 1 meat, poultry or fish serving = 3 oz. (about the size of a deck of cards)
- 1 grain = 1 slice bread (about the size of a cassette) or 1/2 cup pasta (about the size of an adult woman’s palm, stacked 1″ high)
- 1 dairy serving = 8 oz. (the size of a container of individual yogurt)
- 1 vegetable serving = 1/2 cup cooked or canned vegetables (about 1/2 a baseball)
- 1 fat serving = 1 teaspoon (about the size of 4 stacked dimes)
Do you have any tips on how to remember portion sizes? Any visuals you prefer to use?
For more fitness and health tips or to find a Lucille Roberts location nearest to you, please visit their official blog: Lucille Roberts Fitness Blog
These tips, along with others, were provided to me as part of the Lucille Roberts LiveRite Weight Loss Coaching Program. Currently, I am not following their recommended diet, but I am using it as a guideline along with the exercise and healthy eating tips they teach within the program.