'Tis the season to eat!

Well, the holidays are getting near.  And I know in my life during the holidays, I am inundated with food!  There seems to be goodies hanging around everyday.  I try to keep them out of my house, but I am surrounded at work and parties and my self control usually goes down the drain!  So, this year I am not going to worry about what I eat, but how MUCH I eat! 

 

Portion control is a huge component of living a healthy life.  What are proper portions?  According to the USDA Food Pyramid:

• A serving of meat is about two or three ounces, or about the size of a deck of cards. Serving sizes for other proteins would be two tablespoons of nut butters, two eggs, and one third cup of dry beans.
• A serving of bread is equal to one slice of white or whole grain bread, one ounce of prepared cereal, or just one half cup of pasta, or rice.
• A serving of fruit or vegetable is equal to one piece, one half a cup of chopped fruit or vegetable, or three-fourths cup of 100% juice.
• A serving of dairy is equal to one cup of milk or one and one half ounces of cheese.

Here is a (fuzzy, sorry!) diagram of portion sizes to keep in mind if you don't know the amount of ounces.   As stated above, the measurements are equal to one serving:

• 1 serving of meat is 3-4 oz. and  should be about the size of a deck of cards, or the palm of your hand. 
• 1 cup should be used for carbs such as cooked rice, cooked pasta and ice cream.  It is about the size of a tennis ball.   
• 1 serving of cheese is the size of 1 domino (oops... I may eat more cheese than that!)
• 1 medium piece of fruit is the size of a baseball.
• 1 serving (1 tsp.) of fats like butter, or margarine is the size of 1 die.
• 1 small baked potato is about the size of a computer mouse.
• 1 cup of beverage is equal to the size of a woman's fist.
• 2 Tbs. of fats like Peanut Butter, jam, or salad dressing is the size of a golf ball.
• 1 oz. of chocolate is the size of package of dental floss.

Now think about your portions.  Most of us have much larger servings than the recommended amount!  And restaurant portions are probably 3-4 servings!  So, when you are surrounded by all the goodies this

holiday season, use portion control!  Don't eat 10 cookies, just eat 1.  Try small tastes, not big plates full.  That way there is no deprivation!  Unless you know you have no self control when it comes to certain things (*cough* - cheesecake..) then you may just have to say no!  Check out this link to get more helpful information!  http://nutritiondata.self.com/