Getting Fit Starts With a First Step

Last week I issued a challenge to you to measure out all foods so that you got a better idea for what's a serving. What did you think after measuring out your meal? Did you think you were fixing a plate for your toddler instead of yourself? You are not alone.

I am sure many of you were surprised at how little food a serving size actually is. I'll be the first to admit measuring out food was not the issue – not returning for seconds was the most challenging. We are so accustomed to ladling out super sized portions, believing that we have dished out only a serving and wondering why we are gaining so much weight. Be aware it's not just what we eat which matters, but also how much we eat.

Serving size savvy: Recognizing appropriate serving sizes is as important as knowing how many servings you need. Here are a few tips to keep in mind when selecting your serving sizes.

1/2 a cup of fruit, cooked vegetables, pasta or rice = a small fist
3 ounces of cooked meat, poultry or fish = a deck of cards or the size of your palm
1 ounce of cheese = 4 dice
1 teaspoon of margarine or butter = a thumb tip
1 serving of snack foods (pretzels, chips) = a small handful

Portion-control tips:

In restaurants, split a meal or eat half of the entrée and take the rest home to enjoy the next day.
Use smaller plates and bowls at home. It will look like you are eating more. You are more likely to eat more if you have a larger plate.
Buy smaller packages of candy, popcorn and chips.
Eat slower and savor your food. It takes about 20 minutes for your stomach to signal your brain that you are full.
F or a balanced meal, use the two-thirds, one-third rule. Vegetables, grains and fruits should occupy about two-thirds of the plate and meat, poultry or fish the remaining one-third.
Measure servings at home with a food scale and measuring cups until you become comfortable estimating the sizes.
Have soup or salad first. People in studies who consumed soup or salad before a meal were shown to eat less. Most soups and salads will also help you save calories. Just watch the dressing and anything that is cream-based.
Stay hydrated. Your body can confuse hunger and thirst. If you keep hydrated you'll be less likely to eat instead of drink.

Learning to recognize and control portion sizes is a crucial step in eating a nutritious diet and maintaining a healthy lifestyle. If you overdo it at a meal occasionally, balance out that indulgence by eating less at the next meal or increasing your physical activity.

“My doctor told me to stop having intimate dinners for four - unless there are three other people.” Orson Welles

Use Guides to Measure Proper Sizes for Protions at Mealtime

April 20, 2006

Portion-control tips: