I'm talking size when it comes to food. I know I'm reiterating quite a bit of what Michelle posted in these links, but it's worth hearing a few times. At for me, I know I need to hear things a few times before it sinks in.
Measure It! Use a food scale and measuring cups. It really won't slow down your meal prep by much, and it's hugely enlightening to see what an ounce really is. For instance, an ounce of cheese is much bigger than I'd thought, but a cup of rice was much smaller than I'd been acknowledging.
Here's a quick-tip portion size comparison:
3 oz. of meat = deck of cards
Baked potato = computer mouse
Fruit = tennis ball
Bagel = hockey puck
1/2 cup chips, popcorn, pretzels, etc. = teacup
Rice or other cooked grain = cupcake wrapper
1 oz. cheese = tube of lipstick
1 oz. nuts = egg
Pasta = light bulb
Frame It: If you choose a smaller plate for your meal, you'll eat less and still feel fuller. Over time, not only have our portion sizes gotten bigger, so have our plates. So if you're controlling your portion size, but putting it on a big saucer-like plate, you're going to feeling like you didn't get enough to eat before you even take your first bite. But if you're just-right portion is on a smaller plate - one that looks filled - you're mind will be satisfied that it's getting enough, and give your stomach time to realize that it's right.
Confirm It: Have you ever been fooled by a nutrition label? I have. For those crazy, on the run days, I'd stocked up a couple frozen meals in the freezer. Just in case. I pulled one out the other day, but before I heated it up I went in to log the calories/protein/fat/carbs in my FitDay program. It was only then that I happened to notice that my low-cal, low-fat, organic, vegetarian healthy meal (which was about 4x5 in size, if that) was supposed to serve 2. Two tiny vegetable enchiladas, to serve 2 people. If I ate only one enchilada, I'd definitely still be hungry. If I ate both, I'd have eaten over half my daily-caloric-allotment. Eeek!! What'd I do? Put it back in the freezer, of course, and had a salad. But I also learned a major lesson to read ALL the deets, not just to give a quick glance at the numbers.
So, really, size does matter, huh?
How about you? Any portion control tips or tricks? Did you ever suffer portion-blindness? You know, where you were clueless what a portion size was or were tricked into thinking you were only having one portion when you were really having much more?
Tawny Weber writes hot, spicy stories for Harlequin Blaze. In January 2010, her novella, YOU HAVE TO KISS A LOT OF FROGS, was out in the Blazing Bedtime Story anthology and her next full length Blaze,, RIDING THE WAVES, will be out in September 2010. Come by and visit her on the web at www.tawnyweber.com