Today we're going to discuss portion sizes - yes, size does matter - bigger isn't always better!
Portion size is a key factor in maintaining a healthy weight, by reducing your portion size you also reduce the number of calories you take in.
Tips to help with measuring single-portion size:
- 1 cup of fresh vegetables or fruit
- 1/2 cup of starchy vegetables or dried beans
- 1 slice of bread
- 1 cup of dry cereal or 1/2 cup cooked cereal
- 1/3 cup of rice or pasta
- 1 cup of low-fat milk
- 3 ounces of lean meat, fish, or poultry
After a week or so of measuring portions, you should be able to judge just by looking at the food, what a portion size should be. Here's a few more tips to help you visualize portion sizes:
- 1/2 cup is about the size of half a tennis ball
- 1 cup is about the size of a baseball
- 3 ounces of protein is about the size of a deck of cards
Whether you are wanting to lose weight or maintain weight you need to keep track of your calories to make sure you are burning more calories than you are taking in. According to the American Heart Association:
- Men between 19 and 30 years old should limit daily calorie intake to 2,400 if sedentary, 2,600 if somewhat active, and 3,000 if very active.
- Men between 31 and 50 years old should limit daily calorie intake to 2,200 calories if sedentary, 2,400 if somewhat active, and 2,800 if very active.
- Men 51 and over should limit their daily calorie intake to 2,000 if sedentary, 2,200 if somewhat active, and 2,400 if very active.
If you need extra help getting jump-started with strength training, sports performance, and more energy let me know I'll be happy to help. I know you can do it, believe in yourself and you're half way there!
Blessings for a Glorious Day!