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Too much of a good thing is still too much.
One of the reasons people have trouble maintaining a healthy weight is because they eat foods that are high in calories with little nutritional value.
Another reason is that people eat too much of both unhealthy and healthy foods. So they eat more calories than they burn through activity.
If you have ever been told by a health care professional to "watch what you eat," you may have thought to yourself:
- That means I shouldn't eat anything that tastes good.
- That means I should eat like a bird and be hungry all the time.
When it comes to making lifestyle choices, like how much and what you eat, an "all or nothing" attitude won't help. Small changes make a big difference over time, and taking small steps makes change manageable.
With that thought in mind, small steps toward your goal might be:
- If I have a piece of birthday cake at work, I can go for a walk after work.
- I can have my favorite dessert, ice cream, if I have a pre-portioned amount instead of a whole pint of Rocky Road.
If this seems realistic, make a plan that includes a few more small steps. Work on those small steps and review and update your plan regularly. Then you can say with confidence:
"I DO watch what I eat!"
Here are some everyday items tha can help you judge portion sizes without measuring:
| roll of film |
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2 Tbsp. peanut butter |
| deck of playing cards |
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3 oz. meat |
| computer mouse |
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1/2 cup pasta or 1/2 cup steamed vegetables |
| baseball |
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apple or orange that is 1 portion or about 1 cup |
| floppy disc |
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1 oz. slice of cheese |
| golf ball |
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2 Tbsp. salad dressing |
Other resources for learning about food portions:
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