When I first started the program I found it easier to count calories by using foods that are pre-portioned. Like applesauce in the cups, brown rice in the cups, lean cuisine panini as a treat for lunch and to keep peace with my husband I eat low calorie foods he prepares, but in a salad plate.
Also, I track what I eat daily and usually plan my meals and snacks for the day. I always include a salad and fresh fruit each day as snacks. I am not one to cook much and like things that are easy to fix like eggbeaters on a toasted whole grain english muffin.
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Before you pour sticky substances into a measuring cup, fill with hot water. Dump out the hot water, but don't dry cup. Next, add your ingredient, such as peanut butter, and watch how easily it comes right out. 48
This has really helped while I am learning portion sizes, especially to log my food intake.224
Don't touch that cheese! Cut it into portion-sized slices first.
Food companies like to keep us guessing about portion sizes. (Come on, people, how am I supposed to know what is 1 oz .?) Now before I eat the food, I find out how many portions are in a container and divide the food into that many portions. That way I know 1 slice or 1 ziplock bag or 1 tupperware container = 1 oz, instead of having to guess what 1 oz. means later.
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