Portion Size by Sharon RD, LN

At Bizzy Lizzy Flourless Bakery we believe serving size is one of the most important parts of maintaining and loosing weight.  You can really eat anything if you do it in moderation. 


1/2 cup serving of vegetables and fruits is about the size of a baseball

Meat serving should look like the size of a deck of cards or a 1/2 a chicken breast or six large shrimp

8 ounces is a serving, pour a 1/2 cup into your usual glass or cup and see how full it gets

Whole grains: Typically 1 slice of bread, 1 small muffin, 1/2 cup dry cereal, 1/3 cup cooked brown rice or pasta (Hint: size of a hockey puck).

It is what you do most of the time that counts.

Helen comes to me for weight control. It had been two weeks since she had been back. She stated that she had a bad weekend and thought about cancelling.  I had her step on the scale and found that she had lost 2 pounds. So we looked at 2 days out of the last 14. It's what you eat most of the time!

What did you eat in the last 24 hours? Write it down.

Did you have:         5 or more servings of fresh vegetables and fruit

                                4 to 6 oz protein rich foods

                                2 to 3 servings of low fat dairy foods

                                6 to 8 servings of whole grains

The body needs over 40 nutrients every day. Macronutrients are carbohydrates, proteins, and fats. Micronutrients are vitamins and minerals. Do not forget, water is also a nutrient.

Variety is important to get the nutrients needed every day, such as vegetables, fruits, and dairy.

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