Take 100 Meal Journey: Week 3 of Nutrition Month

Welcome to Week 3 of Nutrition Month! This week we are going to focus on becoming more aware of your portions for meals and snacks. The easiest change you can make to control your portions is to change the size of your plate. Large dinner plates and bowls scream “load me up” and if we don’t fill up our plates it seems like we are skimping.
·         Give yourself a hand! Size up your portions with handy estimates:

  • 1 cup of leafy green veggies or 1 whole piece of fruit = 1 fist
  • Fresh, frozen, or canned vegetables = ½ fist
  • 1 slice of bread or ½ bagel = 1 hand
  • 1 cup of milk or ¾ cup of yogurt = 1 fist
  • 50 grams of cheese = 2 thumbs
  • Serving of chicken = palm of hand
  • ¾ cup of pulses (e.g. lentils, black beans, chick peas) = 1 fist

·         Size counts! Package, plate, and portion sizes can influence how much you eat.
·         Manage munchies! Keep treat-type snack foods out of sight so you’ll be less likely to nibble.