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Balanced Diet

 
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Snowlover



Quit Date:
-

Posts: 566
Location: Northern California

PostPosted: August 25, 2004 12:00 AM    Post subject: Balanced Diet Reply with quote

Watching your weight? Here are some serving sizes you may not be aware of.

Bread, Cereal, Rice, Pasta:
1 slice bread, 1/2 bagel or bun, 3/4 cup dry cereal, 1/2 cup hot cereal,rice or pasta

Vegetables:
1 cup raw leafy, 1/2 cup cooked or chopped raw, 3/4 cup juice.

Fruit:
1 medium piece whole fruit, 1/2 cup chopped or canned, 3/4 cup juice.

Milk, Yogurt, Cheese :
1 cup milk or yogurt, 1 ounce cheese

Meat, Poultry, Fish, Beans, Eggs, and Nuts:
2-3 ounces cooked meat, poultry, or fish, 1/2 cup cooked beans, 1 whole egg. 2 Tablespoons peanut butter, 1/4 cup nuts.

Notice that fats, oils and sweets are not included on the list - use sparingly. A serving of ice cream is 1/2 cup - trying measuring that out some time if you want to feel deprived. Guess that's why it's supposed to be a treat, not a food group.

I deleted the "servings per day" after reading Kevin's post. I mainly wanted to to point out the sizes. A serving of meat for instance is the size of a deck of cards (not a steak that covers your whole plate and hangs over both sides like my huband prefers).

Kaye


Last edited by Snowlover on August 25, 2004 3:08 PM; edited 1 time in total
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bake10



Quit Date:
October 20, 2004

Posts: 407
Location: Michigan

PostPosted: August 25, 2004 9:47 AM    Post subject: Reply with quote

thanks snowlover, I am into the healthy diet and getting what I need , that posts helpf me alot. stay quit live happy
Jeri
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kannprint



Quit Date:
April 10, 2004

Posts: 4988
Location: St. Louis, MO

PostPosted: August 25, 2004 4:51 PM    Post subject: Reply with quote

Thanks Kaye.

I discovered all this wonderful information when I began my diet a few weeks ago. Now, with elevated cholesterol too, I'm being even more careful. However, keeping calories below 1200/day really isn't a problem if you're careful of what you put on your plate. That can really be lots of food.
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ms_tapestry



Quit Date:
October 21, 2009

Posts: 2574
Location: Seminole, TX

PostPosted: August 25, 2004 9:19 PM    Post subject: Reply with quote

I read this information somewhere, what does an ounce of cheese look like? It's about the size of a domino. What does 3 oz of meat look like? It's about the size of a deck of playing cards. Shocked
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Tonya

You must do the very thing you think you cannot do.
~ Eleanor Roosevelt
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bwick18



Quit Date:
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Posts: 580
Location: Florida

PostPosted: August 25, 2004 11:19 PM    Post subject: Reply with quote

Kaye,
Shocked That does help me, the one who thought it was okay to eat the whole veggie tray 'cause after all they were only veggies!!
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After the rain comes the rainbow- I will get my rainbow back
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Marvel



Quit Date:
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Posts: 297
Location: Tennessee

PostPosted: August 26, 2004 10:35 AM    Post subject: Reply with quote

Okay Kaye,

How many chips and how much salsa? Those are my downfalls, besides chocolate Very Happy which I sort of have under control. If I could learn to eat like a fruit bat instead of a workhorse I could lose these stubborn 15 pounds! There's a nice photo of portion sizes in the latest National Geographic (the one with the obese woman on the cover)--it shows dominoes for cheese, a deck of cards for meat, a die for butter, etc.

What's everyone having for supper?
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Marvel
QD 10/21/2003

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Marigrrl



Quit Date:
December 1, 2010

Posts: 894
Location: New York

PostPosted: August 26, 2004 12:53 PM    Post subject: Reply with quote

yes! this post is great! It is all about portion size!! Smile

thanks!

mariko
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Hope



Quit Date:
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Posts: 346

PostPosted: August 31, 2004 10:46 AM    Post subject: Reply with quote

1/2 a cup of pasta? cooked!? I hope that's raw...that's hardly anything!?!? If you just have pasta in sauce for dinner that'd hardly cover the bottom of a bowl!?.....

and 1/2 a bagel? I'm not greedy, but why do they make them whole then?

And surely we can eat as much veggies as we like - they have no fat in them!

Sad

I think we should be careful of not puting too much pressure on ourselves while we quit - balanced diet is soooo important, but quitting comes first - whats a few treats or extra ounces of cheese here and there!!
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