| 500 calories per day. That's how many MORE calories | | | | Tip #2: Purchase calorie-portioned foods |
| we routinely eat today vs. 30 years ago. No wonder | | | | I love the new 100 calorie snacks, already portioned |
| we're gaining weight! | | | | out for us. No more guess work or reading labels and |
| Where do those extra calories come from? | | | | then counting out the exact number of cookies or |
| Sweetened beverages and fast food are two popular | | | | crackers in a serving. We can eat the whole bag, and |
| culprits, but I put my money on expanding portion sizes | | | | still feel proud of ourselves because it's only one |
| contributing to our expanding waistlines. | | | | serving. |
| You've probably encountered one of the Frisbee-size | | | | You can accomplish the same thing if you prefer to |
| cookies strategically placed next to the cash register | | | | purchase in bulk by simply pre-portioning your food into |
| at delis and quick stops. Did you know that these | | | | serving-size baggies. It takes a bit more time, but it's |
| cookies are 700 times bigger than a standard cookie? | | | | cheaper in the long run. |
| Virtually every category of food is now larger than it | | | | Tip #3: Use your hands |
| used to be: muffins are 333% larger, pasta servings | | | | It's not convenient to carry around measuring cups all |
| 450% larger, and bagels 200% bigger. | | | | the time, but your hands are always available! Use |
| Fight back with reasonable portion sizes | | | | these comparisons to estimate portion sizes when |
| Tip #1: Measure! | | | | you're eating out or at a friend's house:o Woman's fist |
| If you want to know how much you're eating, you | | | | or baseball - one cup serving of vegetables or fruito A |
| simply have to break out the measuring cups and | | | | rounded handful - about one half cup cooked or raw |
| spoons. Pour a typical bowl of breakfast cereal, then | | | | veggies or cut fruit, a piece of fruit, or 1/2 cup of |
| measure the amount in your bowl. Compare that to | | | | cooked rice or pasta; also a good measure for a |
| the serving size listed on the label, and adjust the | | | | snack serving, such as chips or pretzelso Palm of your |
| cereal in your bowl accordingly. Do the same for | | | | hand - a 3-ounce serving of meat, fish or poultry (don't |
| everything you eat, and you'll see exactly where you | | | | count your fingers! |
| can make changes. | | | | |