_bbR3iY5lLSjzaZNziPYc6VX6tk Inspiration CAN be found EVERYWHERE!: The RIGHT size

Thursday, May 14, 2009

The RIGHT size

I came across this "cheat sheet" when I was cleaning out all the magazines that I accumulated during tax season (that deep hole I fall into in February only to truly surface in May) and I didn't get to read until now.

Since most of us (ok many people I know, including me) would like to lose a few pounds or at least maintain our current weight during the summer fun, I thought this was really perfect.

Based on standards that most nutritionists follow, here is what a serving size would look like:

steak - an Ipod Classic
pasta - an ice cream scoop
baked potato - computer mouse
fish - checkbook
butter - stamp
salad dressing - 1 oz shot glass
brown rice - baseball (not softball)
peanut butter - golf ball
cheese - a matchbox
pancake - a dvd
beans - lightbulb
dark chocolate - dental floss container

Now whats the breakdown of what you really should have ........ you know proteins, carbs, fruit, veggies, dairy and fat (yes FAT)

Protein - 4 oz of beef, poultry, fish or tofu
1/2 cup beans
2 TBSP peanut butter
1 egg
8 oz milk
6 ox yogurt

Carbs - 1/2 cup pasta (whole wheat is better)
1/2 cup rice (brown is better)
1 slice bread
1 potato
1/2 cup beans
1/2 cup couscous

Fruit - 1 medium size whole fruit
1/2 cup cut up fruit
2 TBSP dried fruit
4 oz 100% fruit juice
4 oz no sugar added applesauce

Veggies - 1/2 cup cooked veggies
1 cup raw veggies
1 cup salad

Dairy - 8 oz milk
6 oz yogurt
1 oz cheese
4 oz cottage cheese

Fat - 2 TBSP salad dressing
1 TBSP Oil
1 Tsp Butter
2 TBSP peanut butter
1 oz nuts

Now just remember that just because its a "serving" doesn't mean that it has the same caloric value. I try to find the lowest calorie version for my servings, like lower fat cheeses or mayo, but at least this gives you an idea of what you are suppose to be eating.

So when you sit down at a restaurant and think ....... mmmm I'm going to have a treat and order a steak. That steak may be on 1 dinner plate but it could be 2 or 3 servings (in reality) since a serving of steak is only 4 oz not 8 or 12! Now I'm not saying don't order it - I'm saying take part of it home and make at least 2 (or 3) meals out of it!


Fresh Mommy said...

Cool tips and I love that size chart, it makes it easy to remember.



LittlePeopleWealth said...

Wow, those serving sizes seem so small! I guess that is because we have such large portions now.

Snow White said...

awesome - thanks for sharing!