Wellness

[bonnielu]

I watch what others eat and get a mental picture of what looks like tooooo much and then when I put something on my plate I remember that picture and it helps me eat reasonable fist size portions. What is an eye opener is a buffet. Wow, what mounds I see going back and forth.

My weakness is dessert. I really am not a main mean kind of gal.

[151949]

In my diet class we learned that we should measure or weigh all our food - count out our snacks etc.

[brii]

I used to weigh and measure everything. I can eyeball things pretty good now.

I still measure cereal/oatmeal. I just don't fill up the bowl - LOL

I have one portion of chicken or fish or a small steak, unlimited vegetables and salad, and a small portion of potatoes...

[Montana]

On 6/17/2014 StylishLady said:

I bought a nice digital scale that I often use to weigh items to keep portions and calories in check.

This is what I also did at the beginning of my diet plan. After a while, it was easy to eyeball the right amount and I don't need to use the scale anymore. Also, many products give the amount for a serving and I follow those too.

[kzjohnson]

Every dinner is started with a large salad with all different kinds of vegetables added, light on the low cal dressing.

And then dinner is weighed out on a scale before cooking. Both the fish/protein substitute and side with usually rice, grains, pasta, or potato. We only cook what we will eat. We tend not to cook with leftovers in mind.

Unless we are have Chinese (at least once a week). I weight that out in the bowl I'm eating out of.

After you repeat dishes several times you get better at "guessing" the weight of something, so not everything is weighed out every single time now.

[bells4me]

I have a portion plate I use often. If I don't I just eat a spoonful of everything.

[Justice4all]

I use the DASH diet which is like the Mediterranean diet. Since it consists of so much salad and vegetables, you never have to measure!

[ive been framed]

I have a very small serving of the meat and go nuts with the vegetables (except potatoes or corn). I also never eat bread at meals, nor do I use salt, butter or margarine. I like olive or other flavored oils on veggies and make use of herbs, pepper, lo fat sauces. Focus on seasonings and nothing is bland!

I made hamburgers on the grill last night, made a smaller one for me (I'd say it was about twice the size of a meatball to begin with, much less than 1/4 pound) grilled with Worcestershire sauce and laid it on lettuce, tomato, Vidalia onion, roasted red pepper slice, and drizzled just a bit of Italian dressing. No bun. MMMMM! That and one ear of corn was plenty.

We don't eat out often at all, but when I lunch with friends or do have dinner out I always eat half and bring the rest home.

I also snack on as much seasonal fruit as I can stand! I'll eat fruit while making meals, so by the time I sit to eat I don't feel starved.

[straykatz]

A general guideline....

Fist = 1 cup

Cupped hand = 1/2 cup

Palm of hand = 3 ounces

Thumb = 1 tablespoon

Thumb tip - 1 teaspoon

[HonnyBrown]

Portion control is difficult, especially when you don't realize you are eating.

I add raw vegetables, mainly kale, to the stir frys that I cook. They already have a lot of peppers and onions, so now they have kale.

When I make DH's plate, he gets more vegetables and less meat/sauce.

Katz, I love those references!