What Is a 3 Oz Serving of Beef Look Like
When it comes to your diet, what'due south most important for reaching your weight loss or fitness goals: quality or quantity? Or rather, does what you eat affair as much as how much you eat?
Take carbs, for example. Soda is a carb. Cookies are a carb. However, oatmeal, broccoli, and blueberries are also carbs. No 1 would contend that those options are "equal" in terms of nutrition. The eternal question: If you eat 200 calories worth of broccoli, is it "the same" as drinking 200 calories of soda if weight is your principal concern?
"I often tell many patients early on that if they can simply start eating half of what they are currently eating, they'll be on the right track for losing weight if that's a goal," says John Whyte, Thousand.D., author of AARP New American Diet. "Ultimately, they can call up about removing unhealthy items from their diet (similar soda and candy) and introducing healthy snacks (like nuts) as they progress on their journey."
The tricky part is really understanding what proper serving sizes look similar when you're in the early on stages, since every food is unlike. Here are eight succulent foods you lot're probably eating too much of — and the easiest way to keep your serving size in check for each.
Beef
Beef is a high quality source of protein. Plus, it's full of zinc and iron, both of which are essential for your health: fe carries oxygen to your tissues and organs, while zinc helps keep your immune arrangement up to par.
Most restaurants tend to overdo information technology on portions, though, so use your paw equally a guide. The size and thickness of your palm, excluding your fingers, equates to a 4 to six ounce serving size of beef.
Related: vii Loftier-Protein Snacks That Will Help You Build Muscle
CEREAL
Colorful cereal brimming with marshmallows certainly isn't the same as whole grain varieties that are packed with cobweb, B vitamins, and other nutrients. Either way, at to the lowest degree keep your portions in check if y'all can't resist a sugary options every now and so. A serving of cereal is typically equal to the size of a baseball, or about i loving cup.
Using a smaller bowl can assistance, or y'all can fill one-half of your bowl with fruit and and so top that with cereal. You can't really eat too much fruit, but you can try.
Related: 5 Means to Choose a Healthier Breakfast Cereal
Ice Foam
You don't take to take ice cream off the table completely — just how much (and how oft) you indulge makes all the difference. Stick to i/2 cup, which is equal to the size of half a tennis ball. When serving, use the smallest basin or cup in your business firm, similar a small ramekin.
Related: Here's How Much Junk Food Yous Tin can Actually Swallow While Maintaining a Healthy Diet
PASTA
As an Italian guy from Jersey, don't tell me I tin can't eat pasta. I know portions can be a challenge, though. A staple of the centre healthy Mediterranean Nutrition, pasta offers energizing carbs, every bit long equally you're cautious with how much yous consume.
The best manner to do that is to pair a smaller portion of noodles with a larger serving of vegetables and protein, suggests Dawn Jackson-Blatner, R.D., author of Superfood Bandy. Opt for one handful of cooked noodles, which is most the aforementioned size of your fist.
Salmon Pesto Pasta:
NUTS
Nuts offering filling fiber, protein, likewise every bit vitamins and minerals, similar B vitamins, magnesium, and fe. They're a great snack, but those calories add together upwards very apace.
Because portions can be a challenge, in shell pistachios may piece of work in your favor. Opening upwards the shell takes time and acts as a barrier between y'all and your nutrient, which slows down your intake. A serving of in shell pistachios is about 1/2 cup by volume, or roughly a cupcake wrapper full, so information technology even looks about twice the size of servings of other nuts.
Or, go for the Wonderful Pistachio 100-calorie snack bags — they're convenient, portion controlled, quality snacks.
Related: six Reasons to Eat a Handful of Nuts Every Unmarried Day
CHEESE
Total-fatty cheese is super satisfying and tastes astonishing, so similar many other snacks, it can be easy to overeat, which can spell trouble since it'southward high in calories.
A serving of cubed cheese (roughly ane ounce) is the equivalent of 4 dice. Or, steal a cord cheese and use that as your limit. Consume it with a slice of fruit and you've got a solid snack that includes protein, fiber, antioxidants, calcium, and vitamin D.
Related: Whole or Skim Milk: Which Is Healthier?
SALAD DRESSING
Salads are a cracking way to sneak in more fruits and vegetables throughout your day, but what you pile on top can brand or pause your meal. Salad dressing can be a particularly large calorie offender. Still, information technology'southward a groovy way to give your greens some flavour, so just stick to i tablespoon, or near the size of your pollex.
Y'all can also use this play tricks: squeeze out the juice of 1 citrus fruit, like an orange, then flavour liberally with common salt and balsamic vinegar (since information technology's lower in calories than high-fat oils and dressings).
Related: 9 Foods You Should Avoid Eating For Luncheon
RICE
This grain can be loaded with diet, but like many other carbs, it'south easy to go overboard and eat likewise much. A serving is equal to 1/2 cup of cooked rice, which is virtually equal to a lacrosse ball. Here's the best way to make it piece of work: make full your plate or basin with sautéed vegetables, protein of your choosing, then height it with the rice. This way, you lot're not loading your plate with rice first.
Chris Mohr Ph.D, R.D., is the owner of Mohr Results. He has Bachelor and Master of Science degrees in nutrition from The Pennsylvania Land University and University of Massachusetts, respectively. He earned his Ph.D. in exercise physiology from the University of Pittsburgh and was formerly the consulting sports nutritionist for the Cincinnati Bengals and Academy of Massachusetts Able-bodied Plan.
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Source: https://www.menshealth.com/nutrition/a19546108/portion-size/
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