We often don’t realize that the little things can make a big difference when we step on the scale after the holidays. One of the biggest mysteries for those who are watching their weight is how to gauge portion size. Here’s Oz’s guide:
Rice: If you’re trying to eat healthy and having rice, you should have about 150 calories’ worth. How much is that, really? It’s the size of a lightbulb, or about one-half of a cup.
Peanut Butter/ Hummus: How much peanut butter do you put on your morning toast? How much hummus goes in your afternoon sandwich? Try the size of a golf ball.
Low fat cheese: It’s a great source of calcium, but don’t overdo it at the party. A serving size is about the sizes of three dice – that’s just three cubes.
Chicken breast/turkey on a sandwich: If you’re putting it onto a sandwich, keep the portion to the same size as a deck of cards.
Olive oil: This one is tricky and most people get it wrong. Oz says a serving of olive oil – for cooking or putting on a salad – should be about the size of a poker chip.
Cereal: People get this one wrong, too. You shouldn’t eat an entire bowl full of cereal. The amount of cereal should be about the size of a tennis ball.
Change Your Snacking Ways
If you snack on something different, you often can eat more of it. There are about 90 calories in nine potato chips. Or you can eat three cups of air-popped, fiber-packed popcorn, also about 90 calories. Put a little garlic salt or cinnamon on the popcorn – instead of butter – for great flavor.
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