FitSugar

Know Your Nuts? What's in an Ounce

Jenny Sugar — Sat, 28 Jan 2012 21:50:45 PST

Nuts are one of the best foods you can nosh on because they're full of healthy fats, contain protein and fiber to fill you up, are cholesterol-free, and they're a great snack you can easily pack with you wherever you go. A serving size of nuts is one ounce, which is about a handful. Considering my handful and my hubby's handful look a lot different, I thought it'd be good to go over what exactly one ounce of nuts looks like. Take this quiz to see if you know.

Question 1 of 5

How many almonds are in one ounce?

Smarter Eats: Don't Fill Your Whole Plate

FitSugar — Fri, 23 Jul 2010 10:00:10 PDT

While researching what diet trends emerged during the 1960s (aka the Mad Men era), I was struck with how portion size has steadily increased over the last 50 years. Almost all of the dinner plates I spotted in vintage ads, cookbooks, and commercials were the size of a modern-day appetizer or salad plate. Our grandmothers were eating off of dinner plates that were roughly two inches smaller in diameter than the ones that sit in our own cabinets. And while two inches might not seem like a lot, it equals about 30 percent more food!

The thing is, you probably don't need that extra food. In Mindless Eating ($10), author Dr. Brian Wansink explores, in part, the psychology of dinner plates. He was able to prove with some pretty convincing data and research that food intake is greatly affected by the size of the plates and bowls we use. We've been taught to clean our plates, and often finish our food before that "full feeling" even has a chance to reach us.

The next time you've made a meal, put less on your plate. Or, even better, buy smaller plates. Look for dinner plates that range somewhere between eight and 10 inches - chances are, you'll still feel satisfied once your plate is clean. And if you're looking for some guidance or online support, join the Small Plate Movement, whose goal is to help people reduce their portion sizes, while also being mindful of eating habits.

Should I Get a Food Scale?

Fit Community — Tue, 20 Jul 2010 12:30:04 PDT

Here's a question that FitSugar reader ShelleyHFan is asking in our Get Fit For 2010 group.

I think that I am getting too much protein and not enough veggies, in addition to dinnertime when I'm not sure if I have too much or too little of all these things (like rice, the meat, and veggies) on my plate. I was wondering if a food scale would help me out somehow with measuring portions and such. I've never even thought to use one (wish I'd had the idea years ago!) and I don't know how they are used exactly.

Do I have to get a really expensive one or can I get a $30.00 scale? (I saw one at Bed, Bath and Beyond for about that much.) Do you have one you would recommend? Even though I'm looking at an inexpensive one, is price important? I'm open to different price points from affordable to relatively expensive ones. So if you can recommend one that would be great.

Lastly, if you have a food scale do you find it helpful? Do you use it often?

Thanks for you input!

Share your fitness goals, advice, and encouragement in the Get Fit For 2010 community group. Be it losing weight, running a marathon, or eating a balanced diet - we're here to help and listen. And your posts might end up right here on FitSugar!

Portion Sizes: My, How They Have Grown

FitSugar — Fri, 05 Feb 2010 07:00:23 PST

Obesity rates may not be getting worse in the US, but they have remained alarmingly high for the past 10 years. Though some restaurants are posting calorie counts, and weight loss reality TV shows like The Biggest Loser and One Big Happy Family are increasingly popular, Americans continue to struggle with obesity.

In addition to living a more sedentary lifestyle (read desk jobs and more TV time), people also eat more because portion sizes have grown dramatically over the last 20 years. The difference is astounding calorie-wise. Take a look at the chart below, and you'll understand why the US is expanding.

Food	Calorie Amount 20 Years Ago	Calorie Amount Now
Two slices of cheese pizza	500	850
Cup of coffee	8 oz. coffee with cream and sugar, 97	16 oz. Starbucks Mocha Frappuccino, 380

To see the rest of the list, keep reading.

5 Ways to Get Portions Under Control

FitSugar — Wed, 13 Jan 2010 05:50:08 PST

If weight loss is your goal for 2010, then downsizing your portions is a must. On average, we eat way too much at meal time, and often our snacks are supersized. Try these tricks to help get your portions in check the next time you sit down to eat.

Source: Jupiter Images

Smarter Eats: Use Smaller Plates and Grab It to Go

FitSugar — Thu, 29 Oct 2009 13:30:34 PDT

I grew up in a house where I was told to clean my plate. Not always a bad thing but it stuck with me for many years, even after serving sizes kept growing. I'm also a fast eater, something I've been working on, but I sometimes overeat before realizing I am full. A few things I've done to help kick my habits are using smaller plates and always taking food to go.

After inheriting some dishware from my grandmother I noticed that the dinner plates used during her era are much smaller than the ones we use today. I now use these dishes at home, which has reduced my portion size - yet I'm just as satisfied after every meal. Scientists confirmed that the brain takes visual cues when it comes to eating. If we see it, we somehow believe that we have to eat it and will end up feeling unsatiated even if we're physically full.

Portion sizes are out of control in restaurants. To remedy this I usually have half of my meal packed up to enjoy as lunch the next day. I don't go out of my way to starve myself, but it's always pretty obvious when you're given too much food at one sitting. If it's a restaurant I frequent a lot and know that the portion is going to be big, I ask my server ahead of time to make me a doggie bag before the plate even gets to my table.

Visual Reminder: What Portion Sizes Look Like

FitSugar — Tue, 13 Jan 2009 08:01:31 PST

Serving sizes have grown so much in recent years that we barely remember what an average portion is supposed to look like. When restaurants offer us tremendous amounts of food, it's difficult to put down the fork and say "done," even after you're full. Overeating can sabotage your goals of reaching or maintaining a healthy weight, so here's a visual guideline from ABC showing how big the portion sizes on your plate should be.

Food	Portion Size
3 oz. of meat	Deck of cards
Baked potato	Computer mouse
Bagel	Hockey puck
Potato chips, pretzels, popcorn	Teacup
Rice	Cupcake wrapper
1 oz. of cheese	Roll of film
Nuts	Egg
Pasta	Lightbulb

To see a video clip about portion sizes from ABC,

read more. Fit Tip: Curious to know more about what serving size measurements look like? Then check out this handy chart. Source

What Does 300 Calories Look Like?

FitSugar — Fri, 28 Mar 2008 12:30:00 PDT

I've showed you what 200 calories looks like, and I've showed you how you can burn 200 calories, but check out this video. It shows what 300 calorie meals look like. If you're watching your calories, it's great to see visuals, since 300 calories can be a lot or a small amount of food. I'm in no way saying that your meals should only be 300 calories, but it's a great starting point. You can always add 100 to 200 calories with your beverage, condiments, extra snacks, fruit, and dessert.

You Asked: Fruit Serving Size?

FitSugar — Thu, 20 Mar 2008 04:00:00 PDT

You're asking and I'm answering . . .

"I have read before that the 'medium apple' is no longer at all the average size of apples we'll find in the store . . . what's the REAL deal with that issue? What is the size of a medium apple? A medium banana? A medium peach? And then . . . what are the calorie differences per fruit? Does size really matter there too?"
-kellybel006

Wow, you have a lot of good questions - I am going to do my best to answer them, so

read more. To start, here is what one serving of fruits and vegetables literally means:

1/2 cup of fruit
1 medium piece of fruit
1/4 cup of dried fruit
3/4 cup (6 ounces) of 100% fruit or vegetable juice
1 cup of leafy vegetables
1/2 cup of cooked or raw vegetables

I know, I know. This still doesn't tell you what that looks like in terms of the foods, so this should help clarify:

1 medium piece of fruit: the size of a tennis ball
1 cup vegetables or fruit: the size of a baseball
1 medium potato: the size of a computer mouse
1/2 cup of grapes: one bunch the size of a light bulb
1 cup of lettuce: 4 leaves

Obviously if you have a really huge apple and a really small apple, the calorie counts will be different but I generally tell people not to worry about the calorie counts in their fruits and vegetables (unless it's dried fruit or juice) because they pale in comparison to all the wonderful nutrients you'll be getting if you eat it. Also, I tend to have the theory that more is better when it comes to eating fruits and veggies, so if you think you may be lagging in your five a day it definitely doesn't hurt to eat some more. Source

Diet Tip: Order Kid-Sized Portions

FitSugar — Wed, 20 Feb 2008 14:45:00 PST

Is it me, or are portion sizes totally out of control? I try to plan on sharing my meal with someone else or taking half of it home, but if the food is in front of me, I'm more likely to nibble at it. So if you're really trying to watch your calories, here's a tip - order a kid-sized portion. I'm not talking about ordering the happy doodle mac 'n' cheese from the kids menu. Instead, talk to your waiter and see if you can get the entrée you want in a smaller portion. Many restaurants have large- and small-plate options, so see if you can order the small fettucine alfredo. Not only will you end up eating a healthier portion size, but you'll also save money on your meal.

Source