Week 7: Spring Session

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Week 7 Nutrition Challenge:
Stop guessing - get your portion sizes right!  In our world of more is better and super-sizing we are a VERY confused people when it comes to proper portion sizes.  This week measure out everything you eat to a proper portion!  Get out measuring cups, count out crackers and the like and think about getting a food scale if you don't have one.  Keeping your portions under control is a very important key to weight loss and life long weight maintenance.

• Read labels: look for the serving size at the top and count out or measure your portion to match one serving.  Never eat something straight from a large bag, always measure out a single serving into a baggie or bowl.
• A single serving of meat is 4 ounces (about the size of a deck of cards).
• A single serving of cheese is 2 ounces (about the size of a pair of dice).
• Only eat from a small plate.  Do NOT use your super huge dinner plates!
• Only eat when sitting down (in front of the t.v. doesn't count) so you can pay attention to what you are eating.
• After serving meals put everything away before eating - this will make you take your time and think before you automatically just reach for a second helping. 
• Never, ever, ever order something supersized!  Pay more for a smaller serving if you have to - your health is worth it!
• Be prepared in advance by pre-portioning healthy snacks into baggies or small containers so they are quick and easy to grab when you are hungry.  Here are some great ideas of healthy snacks to pre-portion:
• 2 ounces of almonds
• 1 hard boiled egg
• Grapes
• 6 triscuit crackers
• 2 tablespoons of natural peanut butter
• 6 ounces of plain yogurt with some fresh or frozen fresh fruit
• The one exception to this rule would be fresh fruits and vegetables (without sauces, butter, etc) in which case, don't waste your time measuring - just eat away! 

All Nutrition Goals for this Week:

• Drink lots of water!
• Avoid "junk" drinks.
• Eat a healthy breakfast.
• Eat an apple everyday.
• No sweets! (or cut back)
• Make at least 10 meals this week (actually cook, boxed dinners don't count) and/or try 2 new healthy recipes.
• Don't eat after 8 p.m.
• Measure out your portions.