Portion Size: A Guide

Did you ever wonder why you are not losing weight when you are following what appears to be a healthy diet of vegetables, protein, fruits and carbs? The problem may be your perception of portion size. This is one of the hidden ways in which we gain weight; and adjusting your portions is one of the simplest method to lose weight.

Do you sit down for breakfast with a bowl of healthy, high-fiber cereal? Check the portion size on the cereal box and compare it with what’s in your bowl. A serving size is usually 2/3 or 3/4 of a cup. If you measured what was in your bowl, you may find that you are actually eating three servings! A serving of bread is not two slices for your sandwich—it is one slice. A medium potato is the size of a computer mouse. A serving of meat is 3 oz. (about the size of a deck of cards). If you snack on nuts, check the bag or can for the portion size.

Check the list below for an idea of the average calorie count of some popular foods and drinks:

2 slices of pizza - 800 calories
Bagel - 350 calories
Cheeseburgers - 590 calories
Blueberry Muffin - 500 calories
Spaghetti with sauce and meatballs, 1 cup - 500 calories 

Going to the movies? Keep in mind that an average-size tub of popcorn packs a hefty total of 630 calories! And then there are the drinks: a 20-oz regular soda has about 250 calories. And watch those coffee drinks! While a cup of coffee with milk and sugar totals about 45 calories, a grand café mocha can have up to 330 calories!

It’s hard to count calories when you don’t measure your portions. An interactive menu planner, available at http://hp2010.nhlbihin.net/menuplanner/menu.cgi, can help keep track of what you are eating.

Watch your portion size and you may find yourself losing weight without even trying! 

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Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.