Do You Overeat? (Part 2)

One of the key ways to maintain a healthy weight is to control your portion sizes. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.  

It’s not enough to eat the right kinds of food to maintain a healthy weight. Eating the right amount of food at each meal is just as important. A portion size is a specific amount of food, and it might be smaller than you realize.  

How to Estimate Portion Sizes:

Estimating portion sizes is rather easy once you learn what a proper portion size looks like.  Read below to see visual example of what a proper portion size should look like.  

Do you have an idea what 1 ounce looks like?  How about what a “serving” of fish or chicken is?  Here are some simple tools to assess portion sizes without carrying a food scale around on a daily basis.  

• Meat, poultry, or fish such as tuna or salmon steaks (3 oz) is the size of a deck of cards
• Thin white fish, such as flounder or sole (3 oz) is approximately the size of a checkbook
• Cold cereal, berries, popcorn (1 cup) is  approximately the size of a baseball
• Butter or margarine (1 tsp) is approximately the size of a postage stamp
• Bread (1 ounce) is approximately the size of a CD case
• Hard cheese (1 ounce) is approximately  the size of 4 dice
• Mixed nuts, dried fruit, granola, almonds,  walnuts, peanuts (1/4 cup)

Knowing what equals a portion size is only one step–if you are eating 5 portions of bread when you should only be eating 3, for example, then you won’t see any body composition changes.    

This is why learning behavior modification through goal setting and planning is essential to long term nutritional changes.   

The Dress Size Reduction Diet program teaches you how to properly control your portions so that you can see fast easy weight loss.  

Yours in health!  

Jayson Hunter RD, CSCS

Dress Size Reduction Diet  

 "I just want to say Thank You for the Dress Size Reduction Diet - it is exactly what I needed! The carb reduction days are easy and I feel like I am full and really satisfied all the time.Right now I am on day 9 and I feel soooo much better already. My belly flab is melting and I feel 'smoother'. I have already noticed my clothes feeling looser, I am easily pulling my size 8's on and can tell I will be slipping back into those 6's very soon. I can't wait to see what the entire 30 days will let me accomplish! I also want to add that I chose to upgrade to the package that included the 30 Day Meal Plan….what a Perfect Plan! It doesn't get any simpler than that!

Thanks again - this is a great plan….worth every penny!!"

Susan Kuroski 
Office Director 
45 years young 
Racine, WI

 

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