{"id":2544,"date":"2012-02-07T11:08:49","date_gmt":"2012-02-07T18:08:49","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=2544"},"modified":"2012-02-07T11:08:49","modified_gmt":"2012-02-07T18:08:49","slug":"portion-control-tips-cues-mindful-eating","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2012\/02\/07\/portion-control-tips-cues-mindful-eating\/","title":{"rendered":"Portion Control: Tips and Cues for Mindful Eating"},"content":{"rendered":"<p>The key to maintaining a healthy weight is all about portion  control. \u00a0 It&#8217;s not about giving up foods you enjoy, but rather  controlling the  portions and being mindful of how much you consume. \u00a0 The healthiest way  to eat is combining proper food groups, in appropriate sizes, every 2-3  hours. You end up eating smaller meals more often with better quality  foods. This way of eating enables your metabolism to keep running,  burning fat and giving you energy.<\/p>\n<div>Learning <em><strong>PORTION CONTROL TIPS<\/strong><\/em>, and eating that amount, is tricky.<\/div>\n<ul>\n<li> Start adjusting your portion sizes at home by using smaller plates, bowls, and cups.<\/li>\n<li> Measure out your foods to get  an idea of how much you are eating, and to learn what is appropriate with visualization.<\/li>\n<li> Fill up your plate with a rainbow of high-fiber, low calorie  fruits\/veggies, to add more volume to your meal to keep you full.<\/li>\n<li>Drink plenty of water throughout the day(2 liters). Dehydration can be a sign of hunger.<\/li>\n<li> Keep a food journal, especially in the beginning. Recording your meals  will keep you accountable to how much of an item you are consuming.<\/li>\n<li>Portion sizes have become huge in restaurants, and may contain  double or triple the calories of home-cooked meals. When eating out, \u00a0  cut the meal in half and take the rest home.<\/li>\n<\/ul>\n<div>I learned some great <em><strong>PORTION CONTROL CUES<\/strong><\/em> when I started with my nutritionist and discovered a lot more since.<\/div>\n<p>&nbsp;<\/p>\n<div>\n<div><a href=\"http:\/\/4.bp.blogspot.com\/-8Mhowp7xN7o\/Tw-H6aNoFPI\/AAAAAAAAAQc\/-1fD46AQXJ0\/s1600\/cues\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/4.bp.blogspot.com\/-8Mhowp7xN7o\/Tw-H6aNoFPI\/AAAAAAAAAQc\/-1fD46AQXJ0\/s400\/cues\" border=\"0\" alt=\"\" width=\"275\" height=\"400\" \/><\/a><\/div>\n<div>Use fingers<em><strong> <\/strong><\/em>to measure meats, fish, poultry and cheeses<\/div>\n<\/div>\n<div>Fingers<\/div>\n<div>#2 = 3\/4 oz<\/div>\n<div>#2 + #3 = 1 oz<\/div>\n<div>#3 + #4 + #5 = 1 1\/2oz<\/div>\n<div>#2 + #3 + #4 + #5 = 2 oz<\/div>\n<p>1 serving lean protein= palm of your hand<br \/>\n1 serving of complex carbs from whole grains= one cupped hand<br \/>\n1 serving of complex carbs from fresh fruits or vegetables= two hands cupped together<\/p>\n<div><a href=\"http:\/\/2.bp.blogspot.com\/-xy05ddzdPkM\/Tw9X8-rqxAI\/AAAAAAAAAP8\/MducwX0tsMs\/s1600\/portion+chart\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/2.bp.blogspot.com\/-xy05ddzdPkM\/Tw9X8-rqxAI\/AAAAAAAAAP8\/MducwX0tsMs\/s640\/portion+chart\" border=\"0\" alt=\"\" width=\"322\" height=\"640\" \/><\/a><\/div>\n<div><em><strong>PORTION SIZE DIFFERS FROM SERVING SIZE<\/strong><\/em><\/div>\n<p><strong>Portion size<\/strong> = amount of food you decide to put on your plate to eat<br \/>\n<strong>Serving size<\/strong> = standards for foods in all the food groups<\/p>\n<p>Serving  sizes per container are listed on the nutrition facts label. To control  your portions, \u00a0 make  sure you know exactly how many servings you are consuming at a time. \u00a0  Ideally, your portion size would equal just one serving. But if it  doesn&#8217;t, you need to account for the calories accordingly. \u00a0  (More information on reading labels and serving size is provided in my  post: <a href=\"http:\/\/fitnesswithmolly.blogspot.com\/2011\/04\/learning-tricks-of-healthy-nutrition.html\">&#8220;Learning the Tricks of Healthy Nutrition&#8221;<\/a><\/p>\n<h5><em> <\/em><\/h5>\n<h5><em> <\/em><\/h5>\n<h5><em> <\/em><\/h5>\n<h5><em> <\/em><\/h5>\n<h5><em> <\/em><\/h5>\n<h5><em> <\/em><\/h5>\n<h5><em>GRAINS: bread, cereal, rice and pasta<\/em><\/h5>\n<p>One serving: 1 slice of bread; \u00a0 4 medium sized square crackers, 1\/2 cup cooked rice, pasta, or cereal, 1 ounce of cold cereal.<\/p>\n<div><em><strong>VEGETABLES:<\/strong><\/em><br \/>\n<strong><em> <\/em><\/strong><\/div>\n<p>One serving: 1\/2 cup cooked or chopped raw vegetables, 1 cup vegetable juice, 1 cup leafy raw vegetables.<\/p>\n<h5><em>FRUITS:<\/em><strong><em> <\/em><\/strong><\/h5>\n<p>One  serving: 1 medium-size piece of fruit, such as banana, apple, or  orange, 1\/2 cup canned fruit, \u00a0 1 cup fruit or 100 percent fruit juice,  or 1\/2 cup of dried fruit.<\/p>\n<h5><em>DAIRY: milk, yogurt, cheese<\/em><\/h5>\n<p>One serving: 1 cup of milk, 1 cup yogurt, 1 1\/2 oz natural cheese, 2 oz processed cheese<\/p>\n<div><strong><em>PROTEINS: Meat, \u00a0 poultry, \u00a0 fish, \u00a0 dry beans, \u00a0 eggs, \u00a0 nuts<\/em><\/strong><\/div>\n<p>One serving or ounce equivalent: 1 ounce of cooked lean meat,  poultry, or fish; 1\/4 cup dried beans, after cooking; 1 egg; 1  tablespoon of peanut butter; or 1\/2 ounce of nuts or seeds.<\/p>\n<div><em><strong>FATS:<\/strong><\/em><\/div>\n<div>1 tablespoon oils, peanut butter, margarine, mayo, salad dressing, cream cheese, hummus, sour cream, 1\/4 cup avocado, olives, and 1\/4 cup ice cream<\/div>\n<p>For help with meal planning, \u00a0 consider <a href=\"https:\/\/teambeachbody.com\/signup\/-\/signup\/club?referringRepId=46500\">Team Beachbody&#8217;s Club Membership<\/a> with online customized meals for $2.99\/week. As a club member, you&#8217;ll enjoy other benefits such as 10% discounts on all <a href=\"http:\/\/www.beachbodycoach.com\/fitwithmolly\">Beachbody fitness programs<\/a>(<a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/P90X?referringRepId=46500\">P90X<\/a>, <a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/Insanity?referringRepId=46500\">Insanity<\/a>, <a href=\"http:\/\/www.blogger.com\/%20http:\/\/teambeachbody.com\/shop\/-\/shopping\/TurboFire?referringRepID=46500\">TurboFire<\/a>, and <a href=\"http:\/\/www.beachbodycoach.com\/fitwithmolly\">more<\/a>), nutritional products<a href=\"http:\/\/www.shakeology.com\/fitwithmolly\">(Shakeology<\/a>,  vitamins, meal replacements, etc.) and equipment. You&#8217;ll also have  access to Team Beachbody&#8217;s community offering lots of support. \u00a0 Learn  all about the club membership by reading my blog post &#8220;<a href=\"http:\/\/www.fitnesswithmolly.blogspot.com\/p\/nutrition-and-meal-planning.html\">Club Member\/Meal Planning<\/a>&#8220;. <a href=\"http:\/\/teambeachbody.com\/signup\/?referringRepId=46500\">Sign up<\/a> and I&#8217;ll be your <a href=\"http:\/\/www.teambeachbody.com\/fitwithmolly\">personal coach<\/a>. Contact me with questions at <a href=\"mailto:fitwithmolly@gmail.com\">fitwithmolly@gmail.com<\/a>. \u00a0 <a href=\"http:\/\/www.beachbodycoach.com\/fitwithmolly\">www.beachbodycoach.com\/fitwithmolly<\/a><\/p>\n<p><a href=\"http:\/\/www.fitnesswithmolly.blogspot.com\">www.fitnesswithmolly.blogspot.com<\/a><\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>The key to maintaining a healthy weight is all about portion control. \u00a0 It&#8217;s not about giving up foods you enjoy, but rather controlling the portions and being mindful of how much you consume. \u00a0 The healthiest way to eat is combining proper food groups, in appropriate sizes, every 2-3 hours. You end up eating [&hellip;]<\/p>\n","protected":false},"author":2074,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[919],"tags":[29,602,771,800,870,991,1130,1131,1132,1133,1134,1135,1136,1137],"class_list":["post-2544","post","type-post","status-publish","format-standard","category-programs-to-lose-weight","tag-beachbody-coach","tag-portion-control","tag-meal-plan","tag-nutrition-tips","tag-calories","tag-beachbody-programs","tag-reading-labels","tag-portion-sizes","tag-healthy-weight","tag-food-groups","tag-portion-cues","tag-serving-size","tag-measuring-foods","tag-tracking-meals","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Portion Control: Tips and Cues for Mindful Eating - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2012\/02\/07\/portion-control-tips-cues-mindful-eating\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Portion Control: Tips and Cues for Mindful Eating - Fitness, Strength and Wellness for Real Life\" \/>\n<meta property=\"og:description\" content=\"The key to maintaining a healthy weight is all about portion control. \u00a0 It&#8217;s not about giving up foods you enjoy, but rather controlling the portions and being mindful of how much you consume. \u00a0 The healthiest way to eat is combining proper food groups, in appropriate sizes, every 2-3 hours. 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