Portion Control

I just got this from an acquaintance who had WLS.  I found it interesting and helpful.  I really like the visual that 1 pat of butter = 1 scrabble tile......man I have not eaten butter in about 15 months but when I did I was using a whole lot more than that!!!!!!  No wonder I weighed so much!


The 5 Secrets to Portion Control

Can you have too much of a good thing? Well, yes, if we're talking tasty foods. Often, it's more important that you pay attention to portion size than deny yourself the foods you crave. So, here are the five secrets to making portion control easy.

� Don't store leftovers in one large container; store them in smaller, portion-sized containers. That way, you'll eat a reasonable amount, and you'll have a no-prep, microwave-ready meal the next time you get hungry.

� Cut recipes in half. Recipes are often written for a family of four, so there's no need to follow the recipe as it is written if you're cooking dinner for two.

� If your favorite restaurant serves really big portions, go halfsies with a friend. You can still enjoy the food you love, but you'll leave the restaurant without that overfull feeling.

� Order off the kids' menu. The extra bonus: You'll save yourself some cash in the process.

� Be smart. If there is an item you crave, indulge in moderation. Just make it a smaller side portion and not the main dish. Also, you can start with a salad and fill up on leafy greens before facing your food weaknesses. You'll be less likely to eat as much.

FOOD                                       PORTION SIZE              ESTIMATE       
           
Meat,Fish-cooked                      3 oz                              palm, cassette, card deck
Cheese                                    1 oz.                             3 dominoes, 4 dice
Apple,orange                            1 medium                      women's fist
Canned fruit                              1/2 cup                          light bulb
Cooked cereal,rice                     1 cup(2 servings)           tennis ball
Cooked dried beans                  1/2 cup                          light bulb
Peanut Butter                            2 Tbsp.                         golf ball
Potato                                     1 medium                       computer mouse
Mashed Potatoes                      1 cup                            average fist
Oil, Salad dressing                    2 Tbsp.                         shot glass
Butter, Margarine                       1 tsp.                            1 Scrabble tile or dice
Pasta, cooked                           1 cup-2 servings            tennis ball
Bagel                                        1-average                      hockey puck
Pancake, Waffle                        1                                  DVD
Nuts                                         1/4 cup                          golf ball,1 egg
Chips, Pretzels                          1 oz.                             2 handfuls
Ice Cream                                 1/2 cup                         racquet ball
Egg roll, Burrito                        1 small                          bar of soap
Cake, donut                              small                            bar of soap

Some good suggestions, but:

The kids menu often has fried foods that aren't very healthy. I just order a regular meal and bring half home. When I go to Red Lobster (now they have a good kids' menu), I order an appetizer size of crab legs and a salad ... this is just enough food. Just don't dip the crab legs in the butter.

If you go out by yourself a lot, just cut the portion in half before you start and ask for a box. I always figure on taking half my meal home, because I usually don't go out with anyone to eat (unfortunately, most of my friends don't live around here or don't work the same hours as I do).

I always feel better about taking some home, especially when  you consider how expensive it is to eat out. I get two or three meals for the price of one. The other day, when we ordered Chinese food at work, I got a small order of my Chinese favorite for $3.95; it lasted me three days.

I like taking food home too.  Getting 2 meals for the price of one always makes me smile.  I think I'll be heading to Red Lobster in a couple weeks, I'll have to check out the kids menu........