June, 2014

  • Serving Size of Complex Carbs, Simple Sugars & Fats by Using Your Hand

    measuring cups and spoons

    I don’t know about you, but when I’m out and about I’m not carrying around a set of measuring cups or spoons. So I like using my hand which is always with me 🙂 It helps me to recognize a serving size which helps me with my portion control and therefor my calories.

    One Serving Size of Complex Carbs & Whole Grains, Legumes & Vegetable Proteins, Starchy Fruits & Vegetables are about the volume of a clenched fist or more specifically:


    • 1 slice of bread
    • Cooked grain like bulgur, oats, rice, or pasta – 1/2 cup
    • Cold cereal – 3/4 cup
    • 1 medium potato
    • Corn – 1/2 cup

    Women aim for 4–6 servings per day

    Men aim for 6–9 servings per day


    Simple Sugars, Dressings & Spreads are

    LESS than diameter & thickness of thumb

    or more specifically:Thumb

    • Oils, butter, margarine, or mayonnaise – 2 teaspoons of oil
    • Regular salad dressing – 2 tablespoons

    Women aim for 4–8 servings per day

    Men aim for 8–12


    Don’t try to remember all of this at once. Just work at remembering one type of food group at a time and once you have it down add in another.

    Next post I’ll give portions for Proteins, both animal and non-animal.

    June 24, 2014 • Healthy Hints • Views: 3296

  • Getting Your Portions Back on Track

    It’s that time of the year when we start peeling off the clothing layers and discover what’s been hiding underneath. Whether you are dismayed or happy at what you find, this is a good time to re-evaluate our eating habits. After checking to make sure I am drinking all my daily water, I look at my portions.

    It’s amazing how more food seems to creep onto my plate! Even ‘healthy’ foods need to be portioned correctly.

    A PORTION is how much food that we eat in a sitting, for a meal or snack. The first step to mastering portion control is to identify what a RECOMMENDED SERVING of your food selections looks like. So when you have a meal that includes some meat, vegetables and grain, for example, you’ll notice how many servings of each you have on your plate.

    Today, let’s start with what ONE serving of Fruit or Vegetables loFruit oks

    One Serving of high water contents whole Fruit & Veggies are about the circumference & thickness of spread out hand or more specifically:

    Cooked vegetables – 1/2 cup

    Raw leafy vegetable (like lettuce) – 1 cup

    Vegetable or fruit juice – 1/2 cup

    Fruit can be 1 medium fruit (about size of a baseball);

    1/2 banana

    Melon or fresh berries – 1 cup

    Dried fruit – 1/4 cup

    Women – at least 2 fruit servings and 3 vegetable servings a day

    Men – at least 3 servings of fruit and 4 of vegetables.

    Next time we’ll talk about starchy fruits and vegetables along with carbs and grains.

    See you then,

    P.S. If you are struggling with emotional eating, check out my post Dealing with Emotional Eating

    June 21, 2014 • Healthy Hints, Mind Managing • Views: 1779