Simple ideas to switch up your condiments, lunch meats and dairy. Visual serving size to give you an idea what a serving looks like.
Here is a quick “sizing-up” of a serving:
One serving
½ cup dry cereal ---- Billiard ball
2 cups raw, leafy vegetables ---- 2 baseballs
8 ounces yogurt ---- Tea cup
1 small apple or 1 medium orange ---- Tennis ball
½ baked potato ---- Computer mouse
½ bagel ---- Hockey puck
½ cup cooked pasta or rice ---- Ice cream scoop
½ cup sliced fruit ---- Light bulb
3 ounces chicken ---- Deck of cards
3 ounces fish ---- Checkbook
2 tablespoons raisins ---- Small egg
2 ounces hard cheese ---- Size C Battery
1½ teaspoons peanut butter ---- Two dice
1 teaspoon butter or margarine ---- Tip of your thumb
Meats, Poultry, and Fish
Instead of: High-fat meats Lean meats, poultry without skin, fish Try: Bean and grain dishes, or skinless chicken or turkey thighs
Cured Meats
Instead of: Pork bacon Try: Turkey bacon, lean ham, Canadian bacon
Pork sausage, ground beef, and pork Try: Ground skinless turkey breast
Dairy Products
Instead of: Whole milk cheeses Try: Low fat or part skim milk cheeses, evaporated skim milk
Fats, Spreads, and Dressings Instead of: Lard, butter, shortening Try: Small amounts of vegetable oil
Instead of: Regular mayonnaise, regular salad dressing Try: Mustard and nonfat or low fat types of salad dressing, yogurt, or mayonnaise
This can be overwhelming as most of us do not compare our portion size to a checkbook, or pair of dice. Another idea would be to log your food. A free site that helps keep track of your food, calories, nutrition from the food you are eating and exercise is http://myfitnesspal.com
Another way to keep you on track and living your life to the fullest is by joining an online community. http://lifelonghealth.com is one great community filled with people who have great advice and want to share it with each other. No gimmicks, or selling. A place where your voice will be heard and you can learn from others
I'm Lois Trader, I am a two-time survivor of a life-threatening disease and a woman who has lived through bankruptcy, not only financially but physically, psychologically and spiritually. Now I'm a successful, positive, driven woman. Being a physically fit woman at 47 years of age, my life was changed in a heart beat. My personal journey of being diagnosed with heart disease and learning to live with it has inspired me to help others who are also concerned about their health. No matter where you are in your journey, let's work together to live the best life possible. I'm excited to get to know you here on Lifelong Health. I look forward to getting to know you and learning together.
Community Advocate
Author of the book, "Surviving"
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