80/20 and Food Portions

There is a statistic that says weight loss is 80% Diet and 20% Exercise. Americans are eating more now than ever before. Our portion sizes are getting bigger and our waistlines are getting larger. We need to be reminded that we need to be in control of the foods we eat and how much we are eating.

Food labels give us the serving amounts for the foods we eat, however it might be easier for you to visualize a serving. Here is a helpful guide for you and your family:
1. One serving of meat is 3 ounces which is equal to the size of a deck of cards.
2. One cup of rice, pasta, or ice cream is a serving and equals the size of a tennis ball.
3. One serving of cheese equals one ounce, equal to the size of four dice.
4. Two tablespoons of salad dressing equals a serving and is the size of a golf ball.
It is also important to make healthy food choices. There is a great book by David Zinczenko called Eat This, Not That that shows you thousands of ways to eat healthier at every meal.
Here are a few ways to eat healthier starting today:
1. Swap out white bread, white rice, and white pasta for the whole wheat option. Be sure the first ingredient is listed as whole wheat flour on the label.
2. Instead of fruit juice have the actual fruit and a glass of water. It supplies loads of vitamins, will fill you up, and is a great snack!
3. Instead of cheese on your burrito have a tablespoon of guacamole. It contains the good fats our bodies need.
4. Instead of Potato Chips, have pretzels.
My favorite food swap is when I am craving something sweet I have a Maple and Brown Sugar Granola Bar instead of Coffee Cake! It’s a perfect snack!
In Health,

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