 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. Enjoy! |
