Portion Distortion

     When choosing items to eat, do you wonder how much is too much? These days, everyone has their opinions on how to lose weight, find the perfect exercise, and the perfect outfit for your newly sculpted hawt body! I think what works is listening to your body. Being in tune with your body's natural cues will tell you what you need... sometimes professional help is needed to require this technique. It is just as important in listening to what your body needs as it is how much your body needs! 

     Lately, when I have been home alone, those satanic girl scout cookies have been calling my name! On occasion, I will eat 1 or 2. My body wants (not needs) cookies, but I have trained myself to eat what I need. So, when the situation presents itself, and I want a treat, I have the will power to say no more frequently. My self-control comes from a few years of eating mini meals. I eat smaller meals more frequently. My body is at optimum health when I do this. I think we all work a little differently; so, this may not be ideal for you.

     I think we can really benefit greatly by eating smaller portion sizes. This gives opportunity to eat different items versus a large sum of one item. It also promotes a healthy habit of smaller portions.

     Below are 7 categories that list proper food amounts along with an image. This is so that when you are eating, you can better control the portion size. Controlling the portion are going to do a several things for you!

1. For those looking to lose weight, it will keep portions under control.

2. If your body works best when you graze, this will increase your BMR (Baseline Metabolic Rate). BMR is a how fast the body burns calories.

3. If you are also eating 4 to 6 mini meals a day, this will increase your energy level.

4. If you are eating mini meals too, this increase your energy levels.

5. By getting in a habit of eating smaller portions, you are decreasing your appetite.

6. By practicing self-control, you are avoiding falling into emotional eating.

~Serving Sizes~

Vegetables:

• 1 potato = computer mouse

• 1 c. broccoli/carrots = baseball

• 1/2 c. mashed potatoes = light bulb

• 1 c. cooked vegetables = baseball

• 1 c. leafy greens = baseball

Dairy:

• 1 1/2 oz. hard cheese = 3 dice

• 1 c. yogurt = baseball

• 1/2 c. frozen yogurt = light bulb

• 1/2 c. ice cream = light bulb

Meats & Proteins:

• 3 oz. lean beef = deck of cards

• 1/2 c. beans = light bulb

• 3 oz. cooked fish = check book

• 2 tbsp. hummus = golf ball

• 1 oz. lunch meat = cd

• 1/2 c. tofu = cassette tape

• 1/4 c. nuts = golf ball

Grains:

• bagel = 6 oz. can of tuna

• biscuit = hockey puck

• slice of bread = cassette tape

• 1 c. cereal = baseball

• 1/2 c. grains = light bulb

• 1 c. pasta = baseball

• 1 c. popcorn = baseball

• 1/2 c. cooked rice = light bulb

• waffle/pancake = cd

Fruits:

• 1 c./med. apple = baseball

• banana = length of pencil

• 1/2 c. blueberries = light bulb

• 1 oz. dried fruit = golf ball

• 1/2 c. grapes = light bulb

• 1/4 c. raisins= golf ball

• 1 c. strawberries = baseball

Fats & Oils:

• 1 tbsp. butter/dressing/mayo/5 olives = poker chip

Sweets:

• 2 in. sq. brownie = dental floss

• slice of cake = deck of cards

• 1 oz. chocolate = dental floss

•  2 oz. cinnamon roll = hockey puck

• cookie = 2 poker chips

• muffin = hockey puck

• 1 c. pudding = baseball

Mixed Foods:

• bbq ribs = check book

• 1 c. soup/chili = baseball

• 3 oz. burger = deck of cards

• burrito = check book

• 3 oz. chicken parmesan = deck of cards

• 8 oz. pot pie = baseball

• 1 c. french fries = baseball

• sub/hero = check book

• 3 in. sq. lasagna = baseball

• slice of pizza = 2-$1 dollar bills

• 1 c. lo mein = baseball

• 1 c. macaroni cheese = baseball

• 4 oz. nachos = check book

• sandwich = 2 deck of cards