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Serving Size

Guide to Portion Sizes

For your Weight Loss or Diet Plan



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Weight loss tip free...Serving Size

Are you eating a variety of healthy foods, on a weight loss or diet plan, exercising and still overweight? Maybe you are eating too much food at each meal.

Let’s discover what the typical serving size should be for each meal.

Breads, Cereals, Rice, Pasta, and other Grains Group

  • 1 slice bread or 1/2 bagel the size of a hockey puck.
  • 1/2 cup cooked rice equals a cupcake wrapper.
  • 1/2 cup pasta equals an ice cream scoop.
Fruit and Vegetable Groups
  • One fruit and vegetable serving is equal to one piece the size of a tennis ball or fist.
Meat, Chicken, Fish, Dry Beans and Peas, Eggs, and Nuts Group
  • 3 ounces lean meat, chicken, or fish measures up to a deck of cards or a check book.

Dairy Group

  • 1 cup milk
  • 1 ounce cheese equals about 4 dice.
Fats, Oils, Nuts
  • Nuts: 1/3 cup
  • Oils: olive, coconut- 1 tablespoon= approximately 120 calories
knowing how much food goes into a serving can help you gauge if you're eating too much of certain foods or not enough of others.

One of the biggest hurdles is to not place too much food a plate at meal time. These guidelines should help you with that.

The other is the Clean the Plate mentality, especially when eating out. I know I was sure raised with the proverbial “clean your plate” from mom on a daily basis. It took a constant effort on my part to stop this habit, especially when eating out.

We have many weight loss tip free pages on this site. Feel free to discover all the information on this site!

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