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Previous BlogIdeal portion Sizes and Food Choices
To quote my dear friend Kate, “I’m fat for a reason!”
I need help picking my snacks and meals. What does an ideal portion size look like?
You’ll want your snacks to be a bit smaller than your meals; just enough to tide you over until your next meal.
Ideal portion sizes for Snacks: (Pick 1 or 2)
Grains: 1/2 C
Fruits: one serving (1C, or a serving about the size of your fist)
Vegetables: limitless!!!
Beans/Legumes: 1/2 C
Dairy:
* Fat Free or Low Fat: 1 C or 2oz.
* Full Fat: 1/4 C or 1oz.
Protein: 2 oz. or one scoop of protein powder (men can have 3 oz.)
Nuts: no more than 1oz. per meal/snack
Ideal portion sizes for Meals: (Pick 3)
Grains: 1 C
Fruits: one serving (1C, or a serving about the size of your fist)
Vegetables: limitless!!!
Beans/Legumes: 1C
Dairy:
* Fat Free or Low Fat: 1 C or 2oz.
* Full Fat: 1/4 C or 1oz.
Protein: 3oz. (Men can have 4oz.)
Nuts: no more than 1oz. per meal/snack
Grains:
| Amaranth | Cous Cous | Spelt |
| Barley | Flaxseed | Wheat |
| Bran | Hominy | Wheat germ |
| Black rice | Millet | Wheat berries |
| Brown rice | Oats | whole wheat pasta |
| Buckwheat | Quinoa | Wild rice |
| Bulgur (cracked wheat) | Rye |
Fruits:
| Apple | Grape | Orange |
| Apricot | Grapefruit | Peach |
| Avocado | Huckleberry | Pear |
| Banana | Kiwi fruit | Plum/prune |
| Blackberry | Kumquat | Pineapple |
| Blackcurrant | Lemon | Pomegranate |
| Blueberry | Lime | Raspberry |
| Currant | Mango | Redcurrant |
| Cherry | Melon | Strawberry |
| Cherimoya | Cantaloupe | Tangerine |
| Date | Honeydew melon | Tomato |
| Fig | Nectarine | Watermelon |
| Gooseberry |
Vegetables:
| Artichoke | Eggplant | Rhubarb |
| Asparagus | Fennel | Rutabaga |
| Avocado | Garlic | Shallot |
| Bamboo shoot | Ginger | Squash |
| Bell pepper | Jerusalem artichoke | Spinach |
| Beet | Jicama | Sweet corn |
| Bok choy | Kale | Sweet pepper |
| Broccoli | Kohlrabi | Tomato |
| Brussels sprout | Leafy greens | Tomatillo |
| Cabbage | Leek | Turnip |
| Carrot | Mushrooms | Wasabi |
| Cayenne pepper | Onion | Water chestnut |
| Cauliflower | Parsnip | Watercress |
| Celery | Potato | Yam |
| Chili pepper | Pumpkin | Zucchini |
| Corn | Radish | |
| Cucumber |
Beans and Legumes:
| Adzuki beans | Chickpeas (Garbanzo beans) | Mung beans |
| Alfalfa sprout | Edamame | Navy beans |
| Black beans | Great Northern beans | Pinto beans |
| Black-eyed peas | Italian beans | Soy beans |
| Broad beans (Fava) | Kidney beans | Split peas |
| Butter beans | Lentils | White beans |
| Calico beans | Lima beans | |
| Cannellini beans |
Dairy:
| Cheese (firm, soft, | Cottage Cheese | Yogurt |
| semi-firm, semi-soft) | Milk |
Lean proteins:
| Bison | Lean deli ham | Shellfish |
| Chicken | Ostrich | Tofu |
| Fish | Pork | Turkey |
Lean cuts and Extra lean* cuts of beef:
| 90% or less lean ground beef | Mock tender steak* | T-bone steak |
| Bottom round roast* | Round steak | Tenderloin steak |
| Chuck shoulder | Shoulder steak | Top round steak* |
| Eye of round roast* | Strip steak | Top sirloin steak* |
Sources of Healthy Fats:
| Avocado | Grape seed oil | Soybean oil |
| Canola oil | Nuts & nut butters | Walnut oil |
| Corn oil | Olives | |
| Extra Virgin Olive Oil | Peanut oil | |
| Flaxseed | Salmon | |
| Flaxseed oil | Sesame seed oil |
What are some healthy ways to cook?
| Bake | Grill | Roasting |
| Boil | Microwave | Saute w/ small amt. of oil or spray |
| Braising or Stewing | Poaching | Steaming |
| Broil | Pressure cooker | Stir fry with small amt. of oil or spray |
What foods should I limit?
Saturated fats: cream, butter, margarine, shortening
Processed foods: most foods on the inside isles of the grocery store
White foods: sugar, white flour, white rice, artificial sweeteners.
Sugar and High Fructose Corn Syrup: limit, if not eliminate foods where sugar of HFCS is one of the top 5 ingredients. The order of the ingredients is the amount of that ingredient that’s used in the product. If the first ingredient listed is sugar, it means that sugar is the most abundant ingredient in the product.
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