Day 9: Pay Attention to Portions
You’re reaching for healthy foods like fruits, vegetables, whole grains and lean proteins, but that doesn’t give you license to eat as much as you want. The calories can really add up, so watch your portions. A 1-teaspoon pour of olive oil is 40 calories, while 1 tablespoon is 120 calories. 3 ounces of chicken breast is 100 calories, but most breasts at the store are upwards of 8-10 ounces, so you could easily be consuming an extra 150-250 calories. One-third cup of oatmeal has 100 calories, but a half cup has 150. One ounce of almonds has 165 calories; 2 ounces, 330 calories. Those differences may be small individually, but together can add up quickly. And while putting everything into measuring cups can get old, it will get easier to eyeball portion sizes as you go along. See what a healthy serving is so you can make sure you’re getting the right amount of food.
Today’s Editor’s Tip:
Michelle Edelbaum, Digital Director
"I love to eat healthy foods, but portion control can be my downfall. When I notice my servings are getting a little larger than they should be, I get myself back on track by dishing out my food using measuring cups. This helps me see what a proper portion looks like in my bowls and on my plates and gives me a visual guide to remember for next time."
Actionable Tip: Measure out your dinner tonight, with either measuring cups or a food scale (Use this hand guide to estimate portion sizes in a pinch). You might be surprised with what’s on your plate. Still hungry? Fill up on vegetables.
Lisa Valente, M.S., R.D. , Diet Blog , Diet , Good choices , Health , Weight loss , Weight-Loss Challenge , Wellness
Lisa Valente is EatingWell’s digital nutrition & news editor. She is a Registered Dietitian and completed her master’s degree in Nutrition Communication at Tufts University. She loves tasting all the recipes from the Test Kitchen and geeking out over nutrition science. Follow along on Instagram and Twitter @LisaDValente
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