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Lose Weight Food Portions Info
Lose weight food portions and calories.
Eating more than necessary means more calories. Knowing what a right portion is will positive effect the achieving or maintaining of your weight goal. Keeping record of your serving sizes makes you aware of your calorie intake.
Check if your estimate of a serving is right. Put what you think a portion is, into a bowl. Then verify it with a measuring cup. Is your estimate right?
To learn how big the portions of milk products and meat are that you eat is to determine the size of plates, cups, glasses and bowls that contain your food. It may help you to take reasonable portions.
Milk products.
Milk/Yogurt - eight fluid ounce carton OR
Cheddar Cheese - 1/3 cup shredded OR
Swiss Cheese - two slices, 3/4 ounce each, counts as 1 cup milk
Frozen Yogurt - one small serving (1/2 cup) OR
Chocolate Pudding (made with milk) - 1/2 cup/bowl, counts as 1/2 cup milk
Meat and Beans Foods.
Lean meat.
Ham - six thin slices counts as 2 ounce equivalents meat and beans also indicated as meat/beans or M&B
Pork Chop - four ounces cooked weight (without bone) counts as 4 ounce equivalents meat/beans
Beef Strip Steak - five ounces cooked weight counts as 5 ounce equivalents meat/beans
Poultry
Chicken breast - one small breast half, cooked counts as 3 ounce equivalents M&B
Fish
Salmon steak - eight ounces cooked weight is equal to 8 ounce M&B
Shrimp - seven medium, two ounces cooked counts as 2 ounce equivalents meat/beans
Seeds and nuts
Almonds - one ounce, about 25 almonds OR
Cashews - one ounce, about 13 cashews OR
Mixed nuts - one ounce OR
Walnuts - one ounce, about 9 walnuts, is equal to 2 ounces M&B and 2 teaspoons oil
Dry beans and peas
Cooked Kidney Beans - 1/2 cup OR
Cooked Pinto Beans - 1/2 cup OR
Cooked Black Beans - 1/2 cup, is equal to 1/2 cup dry beans and peas or is the equivalent of 2 ounces meat/beans
Servings when eating out.
Suggestions for taken reasonable portions when you eat in a restaurant
- Try to have a small or moderate portion of main dishes, side dishes and beverages.
- Take the starter-portion.
- Eat one-half of the main course. Divide it between you and your companion.
- If there's extra food and you can make it cool then take remaining food home.
- Do not "clean your plate", but leave the rest when you have eaten enough.
This weight loss website is for informational purposes only and is not intended to be a substitute for advice from your physician or health care professional.
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