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The Portion Distortion Guide

A List of Serving Sizes


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  • I don't know of any bakers who make bread in the size of an index card and I am fairly sure that they all weigh more than 1 ounce. I am not counting Weight Watchers bread or Hovis breads in my statement.Its odd I think we are ALL too sedentary- my maternal grandpa used to eat bread or buns at every meal and was skinny as a rail until he died at 97. He was also always active and didn't worry about what he ate,
  • Make it a priority to fill your eyes and mind with people, places and images that inspire you.
    GUILTY of estimating wrong
  • My greatest issue is fat. I eat healthy fats mostly, however, nuts and some seeds present a problem. I really have difficulty with sticking with appropriate portions of nuts. I now buy the little bags and try to cut down on sunflower seeds or mixed nuts. I need to avoid the oily, salty kinds and try to stick with the raw ones. I almost always go over in fats even though the fats I eat are heart healthy and promote health in the body!
  • I weigh and measure everything.
    To help me with portion control, I purchased rectangular appetizer plates and donated my dinner plates. I then fill the plate first with vegetables, then protein. That leaves little room for the rice or potato.
    Always working on this.
  • Portion control is one of the harder parts of this journey for me and I hate the idea of having to weigh and measure my food. Just one more reason for me to put off eating. Although many things list portions that are my than I could even eat in a day for example....7 servings of a grain? Could not do that on my best day's.
    Dear all,just wrote about how you can half the calories of rice,sorry it was NOT canola oil it was
    COCONUT OIL and I just found a site from a programme of Dr Oz who tells you about it, I think this is an american show?.good luck ,sorry about that.

    cheers Stu.
    Hi,everybody,just new to spark and reading the comments about portion size etc and I was on the net checking about rice and found an article from SRI LANKA and a proffessor found out the you can half the calories in cooked rice by adding a dessert spoon of canola oil or similar when cooking and then let the rice cool in the fridge overnight then eat the next day, sounds incredible ,but the oil and leaving overnight changes something in the rice,how great is that,I am an aussie but live in Indonesia so rice is eaten everywhere. google " cooked rice half the calories " something like that. hope this helps someone..
    cheers Stu.
  • This will be very helpful. Thanks!
  • EMBEE242
    Found this article very helpful until I discovered that fish is not mentioned at all. Was this inadvertent, in which case it skews everything.
  • A really helpful article

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