Sunday, October 28, 2012

Day 27 - Portion Sizes

Hey Guys!  Starting in on our last week!  I hope by this point you have some tools to take forward to conquer eating challenges through out the holidays!  

For day 27, we are going to focus on portion sizes.  The goal is to try measuring the portions that need measured for your different food groups for 3 meals.  If you have to go out, or don't see this before breakfast, it can carry over to Tuesday and you can post your points on Tuesday, just after.  When I first meet with someone, I teach portion sizes, but I stress the most important part of that is balance through out the day.  It is ok to have more than one serving of grains or whatever the group is, as long as your day is balanced (which we have already talked a lot about over the month!)

Here is a quick run down of the servings:

Grains - 1/2 cup cooked grains (rice, pasta, quinoa, oatmeal, potatoes etc), grains servings are around 80-100 calories for 1 serving, so looking at a cereal label, how ever much you can eat for about that range equals 1 serving.  Try measuring that cereal out, you will be surprised!  Same goes for crackers, chips, etc.

Vegetables - 1 cup when they are raw, 1/2 cup cooked - Easy!

Fruit - check out our fruit day for the full list here

Dairy - 8 oz milk, 6-8 oz yogurt, 1/2 cup low fat frozen yogurt or ice cream (Ice cream is really shocking to measure!)

Protein - 1 oz equals = 1 serving.  1 oz looks like 4 dice, 3 oz looks like deck of cards.  It is cooked weight, so if you know the raw weight, subtract 25%. (8 oz raw chicken breast is 6 oz cooked).  If you have a good scale, good day to try weighing some things!  Cheese, nuts and eggs are in this group as well.  (Also, we haven't spent a lot of time here, but you all should be getting at least 8 oz from this group each day!)

Fat - 1 serving is between 45-50 calories.  1 tsp of oil/butter = 1 serving.  You can use the calorie range for low fat items, sometimes you can have 1 Tbsp, sometimes 2 Tbsp for low fat items like dressing, butter, etc.  

Ok, so that is a simple, quick run down!  You may have to refer back to this as you measure the foods in 3 different meals.  Here is the thing, I don't think anyone needs to measure the foods or portion sizes forever!  I do think it is important to measure occasionally to get a refresher on what 1/2 cup rice or 1 cup of cereal actually looks like!  It helps you keep those serving sizes in check better when you are out to eat or trying to stay on track.  Give it try.  So to get your +1 for day 27, measure the foods you eat at 3 meals, and you can use meals on Tuesday to help you get 3!  Sound good?  Let me know if you find anything crazy.  *Side note* I did a nutrition class for incoming freshman at a college, and we had them pour how much cereal they thought was 1 serving into a bowl, most poured 6-7 servings!  Oops!  :)


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

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