For years we’ve had the options to upgrade, supersize and make our meals a biggie . Some of us have “valued” our way into a whole new body shape. When faced with having to buy a larger size pants – that 25 cents doesn’t seem so smart after all. Because most of us want to have our cake and eat it, too- it’s important to know just how big a piece of cake we are talking about. I have found that controlling portions is perhaps the ultimate secret weapon in maintaining the balance of sanity between what you want and what you should have.
a tennis ball or size of a woman's fist = 1 cup
It’s been years, since The Angler and I have actually ordered separately in a restaurant. We split everything when dining out – the appetizer or salad, the entree, and when we splurge – dessert. Yes, some places charge fees. We pay it happily. Often times this means they give you an extra serving of veggies. YAY! Even with the cost of splitting we often walk away with a few more dollars in the pocket of our skinnier pants.
a custard cup / ramekin is the recommended ice cream bowl - not the entire pint 
Knowing portion sizes also helps you as you log all those calories you are taking in ( and hopefully expending) By now I hope you’ve had a chance to check out the LoseIt App or FitDay.com for personal caloric intake. You may also want to check out www.calorieking.com which is an excellent resource for telling you just how many calories your favorite foods are packing.
There are several “rules of thumb” for portion sizes. Literally – an ounce of cheese or meat is roughly the size of your thumb. I often, tell my nutrition clients that the good Lord gave us measuring utensils right at the end of our arms - if we use them.
More examples:
the size of the palm of your hand and thickness of your hand is a 3 oz – 4oz serving of meat, fish, poultry.
Your fist is a cup = for raw vegetables or a fresh piece of fruit. or TWO servings of starches such as corn, potatoes, rice, or grain
Tip of your thumb = a serving of margarine or butter ( = 50 calories!)
1 oz of meat or cheese is roughly the size of a lipstick tube
Say no to the heapin helpin. One of my giant pet peeves in the kitchen – is incorrectly measuring with dry and liquid measuring cups. Dry ingredients in the dry (silver cups) and Liquids in the pitcher type measuring cups. This does make a difference in how many calories you are taking in – as well as the outcome of your recipe. Make sure your measurements are level. This can be done with the back of your knife or flat edge of a rubber spatula. (Mrs. Gray – my first home-economics teacher is smiling in heaven right now)
flour, sugar, rice, vegetables = DRY ingredients should be measured in these
Over the last three weeks you’ve set your goals, you are tracking what you are eating: Biting it, Writing it and MOVING. You should be well on your way to that cute frilly dress.
If you take time to measure (portions) twice – you’ll only have to lose this weight once.
Oh and for the size on that cake - a two inch by two inch square
Cheers Y’all.
by boots
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