Size DOES Matter

Now that I've got your attention...

We all know it's not just about what you eat, but also how much.

Do you really know how much you're eating?
(I bet you've got a better idea now that you've got your super cool food journal??)

We also know that portion sizes have gone waaaayyy up, and we just keep eatin'!

Test Yourself on Portion Distortion

Don't worry I can't see your results..

We may not have immediate control over how much the industry serves us

But we certainly don't have to purchase it!! ("but lady, for 30 cents more...")

Here's some tips to controlling your size:

1. Umm...Measure!!

    Look in your cabinets people (your plates, cups, bowls, dishes, measuring  utensils).

    How many servings of pasta are you really consuming in your Costco-inspired bowl?

    (btw...1 serving pasta=1/2 cup. It ain't that big. Almost as shocked as the guy pictured above?)

    Experiment: 

    Pour yourself a bowl of your wheatie-o's then pour it back into a measuring cup, how do you measure up?

 2. When eating out, split a dish with a friend (or lovahhh), or ask for a doggy bag right when your food comes. Out of sight out of mind is surprisingly effective.

3. Learn your portion sizizzles...(sizes).

 Grains Equivalence: 1 ounce= 1 slice bread, 1 cup cereal, 1/2 cup cooked cereal, rice, or pasta

--> How much a day: 3 ounces (mostly whole grain of course)

 Fruit Equivalence: 1 cup=1 medium sized fresh fruit, 1 cup  juice, 1/2 dried

 -->How much a day: 2 cups

 Veggie Equivalence: 1 cup=1/2 cooked, 1 cup raw
-->How much a day :3 cups

 Meat & Beans Equivalence: 1 ounce cooked meat/poultry/fish= 1/2 ounce of nuts, 1 tablespoon peanut butter, 1 egg, 1/4 cup dry beans
 -->How much a day: 5-6 ounces

Milk Equivalence: 1 cup milk= 8 ounces yogurt, 1/3 cup shredded cheese (fo' real!?)

-->How much a day: 3  cups

For Real. Put down the slice of extra cheese pizza.

4. The ol' plate trick!!

    This one never fails.

    Cover your plate (roughly 9" diameter) with:

            1/2  VEGGIES

            1/4  lean protein (meat/beans)

            1/4  grain/starch

    Save some room for dessert: have you had any  fruit today?