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Portion Sizes



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AV_MOM2
Posts: 52
5/10/13 2:03 P

Thanks for the tips. I am going to go purchase me some measuring cups and spoons and start measuring my foods on tomorrow. I never thought about measuring things like salad dressing and condiments that I use. That is great advice.



MUSCATDBQ
SparkPoints: (3,439)
Fitness Minutes: (1,708)
Posts: 214
5/10/13 12:58 P

When I started, I weighed everything. Now tha I've got 3+ months under my belt, I have a much better idea of what a serving really is, as long as I can use my normal serving dishes. I've learned what one serving of goldfish crackers looks like in the silicone muffin cup I usually eat them from for example.

I've stared not weighing low calorie veggies and fruits (ex strawberries) all the time, but I still do my best to estimate. I'll weigh the every once in awhile to see how good my guessing is. Iwill most likely always measure the calorie dense stuff though...casseroles, pasta, etc. just because being a little but off on sometning that is 200 cals a serving is a lot bigger deal than something that is only 30. :-)



MEGAPEEJ
Posts: 732
5/10/13 12:44 P

Weighing and measuring food helps SO MUCH when it comes to learning about portion sizes, and is probably the most important thing along with tracking your food. As was already mentioned, calorie dense food is especially important to measure - an extra ounce of cheese or pasta can add significant "invisible" calories to your total that you didn't account for (pretty much 100 calories per ounce).

It also helps when it comes to making healthier substitutions. Once I saw what a tbsp of mayo (also about 100 calories a pop), I scaled that amount back and added mustard to get the creaminess, and actually found more flavor! You learn to stretch an ingredient and add other flavorful stuff when you realize "that little amount has HOW many calories?"



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
5/10/13 12:33 P

By calorie dense foods I mean foods that are higher in calorie for a small amount... so a mis-measurement could end up adding up to a lot. For example, 1 cup of cooked white rice is about 200 calories. So if you're off even by 1/4 of a cup, that's 50 calories. 50 calories may not sem like a lot but if you're mismeasuring a couple calorie dense things a day, it adds up. This is compared to say, a cup of broccoli, which is like 55 calories...so a mis-measurement of that isn't going to cost you too much. Most carby foods like pasta and rice I consider to be "calorie dense", along with stuff like cheese and nuts.



AV_MOM2
Posts: 52
5/10/13 12:10 P

Thanks JENNILACEY. I have one question what are calorie dense foods? I don't think I have heard that term before.



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
5/10/13 12:10 P

Now that I've been at it awhile, I don't weigh EVERYTHING, but I used to. I'm pretty good at seeing what 3oz of baby carrots looks like, for example. But I definitely still weigh my meats, and measure calorie dense stuff like rice and pasta. I don't see how anybody could have good weight loss results without weighing and measuring.



JENNILACEY
SparkPoints: (73,273)
Fitness Minutes: (58,578)
Posts: 2,488
5/10/13 12:01 P

I definitely weigh and measure, especially calorie dense foods. I have big eyes. It does help in eyeballing portion sizes and I'm a little looser with things like vegetables but I still weigh calorie dense foods and use measuring cups/spoons for most everything else.

Edited by: JENNILACEY at: 5/10/2013 (12:03)


AV_MOM2
Posts: 52
5/10/13 11:47 A

I am horrible at estimating portion sizes. I think that I am eating more than I really should be. I purchased a food scale so that I can start weighing my food. Does anyone weigh their food?Did it help in learning about portion sizes?



 
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