WeightLossSolutionSystem.com

Know how much you are eating for great results
You have started your journal and you are planning your meals. You are on your way to amazing changes. Now, what about your portion sizes? Our ideas about portions are badly distorted by the meal sizes that restaurants serve us.

Even I struggle with this matter. I decided to measure the olive oil I was cooking with. I thought I was only using one serving. I was shocked to discover that I was using 3 to 4 servings! Knowledge is power. Every so often it is important to measure and make sure we are always aware of the size of our portions. Little changes will make a huge difference.

Sample Serving Sizes:

Bread, Cereal, Pasta, and Rice

• 1 slice of bread or

• 1/2 cup of cooked cereal, rice, or pasta or

• 1 ounce of ready-to-eat cereal

Vegetables

• 1/2 cup cooked or chopped raw vegetables or

• 3/4 cup vegetable juice or

• 1 cup of raw leafy vegetables

Fruit

• 1 apple, banana, or orange or

• 3/4 cup of fruit juice or

• 1/2 cup of chopped, cooked, or canned fruit

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

• 2 to 3 ounces of cooked lean meat, poultry, or fish

• 1/2 cup of cooked dry beans or

• 1 egg or

• 2 tablespoons of peanut butter

Milk, Yogurt, and Cheese

• 1 cup milk or

• 1 1/2 to 2 ounces of cheese

• 1 cup yogurt

Fats, Oil, and Sweets

• 1 teaspoon butter or margarine

• 2 tablespoons salad dressing

To Do: All through this week, I want you to measure what you are eating and learn how much a serving size is. Just one or two extra portions in a day will sabotage your results. That is why I cannot stress this enough…you have to know your portions!