Hi everyone! Welcome to week 10! You really deserve a pat on the back for following all or some of the recommendations, or just for reading this! Rock on!
Anyway, let's check your portions.
When you eat a portion of meat of fish with a meal, it should be about the size of your fist, or a deck of cards.
Pancakes should be about the size of a CD
1 serving of rice,pasta or grains is 1/3 cup
1 serving of oatmeal is 1/2 cup
1 serving of beans is 1/2 cup
2 Tbsp. peanut butter is 1 serving (size of golf ball)
1 oz. cheese (4 dice) = 1 serving
a mini bagel is 2 servings of bread
When buying baked potatoes, buy the smaller ones, not the huge ones.
8 oz. or 1 cup is a serving of milk
a medium size apple is a serving
17 grapes is a serving
3/4 cup blueberries or blackberries is a serving
1 1/4 cup whole strawberries is a serving
My advice? Start out with a smaller plate, with smaller portions. Eat slow. It will take awhile for your stomach to fill up after a meal (about 20 minutes). We can trick our brain into thinking there is more food there by using a smaller plate. Fill up half the plate with colorful fruits and vegetables so it looks appealing. Use a small amount of fat when cooking or on salad (olive oil).
If you want more, have another helping. Just start off with the smaller amounts, and take your time.