SIZING UP FOOD PORTIONS

A portion is how much food you choose to eat. A two slice sandwich is one portion; a serving of bread is usually one slice. With no measuring cup or spoon handy make a fist for size comparison. One cup is one serving of cereal, milk, yogurt, soup or chopped leafy vegetables. One-half cup is one serving of cooked beans or rice, fruit or most vegetables. Look at your palm for one serving (three ounces) of cooked fish, meat or poultry. Cup the palm of your hand for a one ounce serving of cheese or nuts. For one tablespoon of jam or jelly, or salad dressing, use the thumb nail for a one serving. To size up one serving of butter or oil use the index nail for one teaspoon.

Take time to eat mindfully to enjoy the taste of food and the experience of feeling full. Avoid eating when driving, reading or watching TV. When eating out use a doggy bag for extra food and wrap it up early for "take home" so there’s less temptation. Americans’ average calorie intake has risen nearly 15 percent in the past 20 years so avoid sweetened drinks and order water instead.

Stop eating before you feel full so follow the 80 percent rule and you will feel more comfortable. That is the strategy reportedly common on the Japanese island of Okinawa which has one of the highest concentrations of people in the world living to 100. For a few days keep a journal detailing everything you eat including visits to a snack dish. A list can help you identify where you can cut back. A small silent “thank you” to your taste buds and digestive system with a smile or word of thanks to those loving hands that prepared the food will cap it all off nicely.
Web site: http://www.consumerreports.org/.