Healthy Servings: A Visual Guide to Portion Sizes for all of us!

A serving size is a measured amount of food—1 cup, 1 slice, 1 teaspoon, etc. It’s the amount you’ll see on a food label, and it’s what the USDA uses in the Healthy Eating Guidelines and daily recommendations. Food label serving sizes are determined by the manufacturer, so they might not match the dietary guidelines. It’s a good idea to stick to what the guidelines say.

A portion size is the amount of food or drink you consume in one sitting. It could be a large amount or a small amount; exactly one serving size, like a slice of bread, or several times that, like a bottle of fruit smoothie that says it contains two servings. (Who doesn’t guzzle the entire bottle in one go?) Click on Photo to see complete article by FitBit.com

Hi there, TRUVISIONCOACH here to talk to you about portion control. I DO NOT HAVE PORTION CONTROL!!! I would open a bag of chocolate covered animal crackers and eat until gone. I have realized when I make a plate for dinner that I eat it and then I am done but if I snack ..... I am uncontrollable and unmeasured.

Do you have this issue as well?

I am working on this day by day. Once I buy something that needs to be measured, I measure it out OR I don't buy anything that needs to be measured out. HINT..... no more chocolate covered animal crackers....LOL!

Today I took 1.5 pounds of chicken and put in my very old crock pot. I put in some lemon pepper marinate and set on LOW. You can see how I had to use a sharpie marker just to know the setting. With portion control your dinner protein should be 3-4 ounces per plate.

What does 3-4 ounces look like? A deck of cards, an amount to fill your palm... well luckily I had a scale from when I had to measure food for my daughter and a box of jello to help show you what it looks like.

First to help with portion control, fill half of your plate with vegetables or salad first and then add the protein and starch (e.g. potatoes, pasta) portions.

Second, Serve your portions and then clear away leftoverliis before you sit down to eat – freeze or throw away the leftovers if you think you’ll be tempted to pick at them.

Lastly, if you are still hungry drink a glass of water, do something for 20 minutes. After the 20 minutes if you are still hungry decide what you are hungry for.

Something sweet: try a piece of fruit and some dark chocolate. Let's work together to be able to stay healthy by what we put in our bodies.

What have you used to correct the issue of mindless eating?

K​Keeping you posted on our struggles and successes!

#TRUVISIONCOACH

#truvisioncoach #TRU3TENS