For each food group, you choose an object that represents the recommended serving. They include a tennis ball, deck of cards, hockey puck, golf ball, shot glass and others. Each one is equivalent to recommended amounts for fish, cheese, veggies, grains and more.
I’ve been using visuals of common objects to help my
clients keep portions in check for years and it works! It’s
even helped my hubby, who regularly ate 3-4 times the recommended
portions for meat, cheese and grains and too small portions of
veggies and fruits. This trick was a big factor in his
55lb+ weight loss. In fact, sometimes when he’s
sprinkling a certain ingredient into his tacos (take the quiz to
find out which one), he’ll say, “Look, I’m using
a golf ball” (I think that’s adorable by the way,
especially because I want him to be healthy so we can grow old
together!).
Take the quiz to see how you score, but before you do, here’s
the math on the impact of being ‘over’ by just 25% in 4
food groups (most of us aren’t getting enough when it comes
to fruits and veggies):
GRAINS
Correct portion = about 60 calories
25% over = extra 15 calories
5 servings / day = extra 75 calories
DAIRY
Correct portion = about 100 calories for reduced fat
25% over = extra 25 calories
3 servings / day = extra 75 calories
MEAT / PROTEIN
Correct portion = about 100 calories for lean protein
25% over = extra 25 calories
3 servings / day = extra 75 calories
HEALTHY FATS
Correct portion = average150 calories
25% over = extra 40 calories
4 servings / day = extra 160 calories
Total extra calories = 385
That’s enough to keep you 25-40 pounds heavier depending on
your activity level.
Click here to head to the Portion Control Pop Quiz and
please let me know what you think. And remember: Portion control is
great for your wallet as well as your waistline!
More ways to slim down:
100 ways to cut 100 caloriesMeal Balancer: Transform any meal
My Health Trackers: Log your food and exercise for best results
