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Day 25 - Food Portion and Weight Control


Until now, we haven’t really identified what a serving size consists of.  The important
thing has been to get you eating the right kind of foods, first, and then tackling the
issue of portions.

Although you don’t need to weigh or measure everything, it is important to become
familiar with some of the basic food measurements in your diet.

Don’t become preoccupied with portions, because, then you are thinking too much
about food.  Just keep the following information about serving sizes in mind.

•        A serving of protein should be about the size of a deck of playing cards
•        Vegetable and fruits should be about the size of a tennis ball
•        A slice of cheese is about the size of a 3 1/2 inch computer disk
•        A chunk of cheese is about as thick as 2 dominoes
•        One slice of bread or one half of a bagel or one roll counts as a bread serving
•        Rice and pasta should be about the size of a tennis ball
•        Cottage cheese and yogurt-also about the size of a tennis ball

Note: If you want to go a little more with the fruits and vegetables, feel free.

Using the measurements at home won’t be a problem.  Going out to dinner however
can be a big problem.  We live in the land of super-sized portions, and you must learn
to take half of it home with you, leave it or split it.

“The steadily growing size of the food portions served at restaurants and at home is
one of the causes of obesity in this country,” according to a new survey by the
American Institute for Cancer Research

Restaurants are distorting what the average American believes is a suitable amount
to eat. Larger servings offered in restaurants and vending machines and, especially
fast food, lead people to eat more all the time.

Researchers in the January 22/29 issue of the Journal of the American Medical
Association analyzed data from national surveys conducted between 1977 and 1998
and including more than 63,000 people aged two years and older. Portion sizes
increased for nearly all foods at home and in restaurants.

The serving size of an average soft drink, for instance, increased from 13 ounces
and 144 calories to nearly 20 fluid ounces and 193 calories. The average
cheeseburger grew from 5.8 ounces to 7.3 ounces, swelling from 397 to 533 calories.
And salty snacks grew from 1 ounce to 1.6 ounces, climbing from 132 calories to 225
calories.

The largest portion sizes were found in fast food restaurants between 1994 and
1998.  Since an additional 100 calories a day can translate into 10 extra pounds a
year, the study underscores the need to control portion size as a way to control
weight.

Since it is doubtful that restaurants are going to resolve this anytime soon, it is up to
each individual to be very aware of this perversion of portions, and deal with it.

If you know you can’t stop eating while it is on the plate, ask for a doggy bag before
you start eating.  This way you can clean your plate, if that is what you feel obliged to
do.

You can also split the portion with someone who is also concerned about his or her
weight.  My favorite strategy is to order a salad and an appetizer, and that usually is
about the right amount.

So, if possible, stay away from processed and fast foods and prepare fresh healthy
meals yourself.

We all use the excuse of no time to eat at fast food places, but you have to be
committed to your health and your diet, if you truly want to look and feel better.

Worksheet-Click Here

This is a sample of what your food for the day might look like. (Changes daily)

Breakfast: steel cut oats-cooked, blueberries, and skim milk, coffee with fat-free
creamer = 1 carb, 1 dairy, 1 fruit

Snack:      half whole wheat bagel with fat free cream cheese, apple = 1 carb, 1 dairy,
1 fruit

Lunch:      chicken noodle soup with vegetables, salad with low fat dressing = 2 veg.,
1 protein

Snack:      strawberries and yogurt = 1 fruit, 1 dairy

Dinner:     salmon on a salad, whole-wheat pasta with garlic sauce =1 protein, 1 veg.,
1 carb

Total   =   2 proteins, 4 carbs (starchy), 3 veg., 3 fruits, 3 dairy

This is meant as a sample.  We will change this daily.





For Your Spirit
Question: Why are we Masters of our Fate, the captains of our souls? Because we
have the power to control our thoughts, our attitudes. That is why many people live in
the withering negative world. That is why many people live in the Positive Faith world.
~ Alfred A. Montapert