Portion sizes are the key to losing and maintaining your weight. Nowadays portion sizes have increased significantly, especially in restaurants and with processed, pre-packaged foods which aim to give you more food for your dollar. Learning about what an actual portion size looks like, as well as learning to read a food label, can be helpful in discerning the amount of food you should be eating throughout your day. You may consider starting a food diary to keep track of the amount and types of foods you eat each day.

In the beginning, it may be helpful to actually measure out your portions for each meal using measuring cups and spoons, and a small kitchen scale, but there are also common household items that you could use to get an idea of a proper portion (see list below). The “plate model” can also be a useful guide, with the idea that you fill half of your plate with fresh or cooked vegetables or fruit while limiting your proteins and starches to one quarter each. You can even purchase plates that mark off sections for each portion.

For times when you are in a hurry or on the go, pre-portioning foods ahead of time can be helpful. For example, at the beginning of each week, you could make plastic baggies of the appropriate portions of nuts, baby carrots and celery, cheese cubes and crackers, or cereal to use as snacks throughout the week.

Remember to be aware of the amount of condiments and dressings you are using as well, as the calories in these can really add up. Portion sizes for alcohol and other caloric beverages should also be taken into account. The recommended serving of alcohol is 1 drink per day for women and 2 drinks per day for men. One drink is equal to 5 oz. of wine, 12 oz. of beer or 1.5 oz. of distilled alcohol. Each of these provides about 100 calories or more so watch your intake when watching your weight. Mixed drinks typically provide even more calories per serving.

Once you have a good idea of what an appropriate portion size is for different types of foods, you will find it easier to estimate your portions when eating out. Generally restaurants serve at least double the amount of an appropriate portion, so divide your entrée in half and take home the rest, share with a friend, or go with an appetizer portion instead. When purchasing food or drinks with a food label, it is always important to first look at the serving size. More often than not, there is more than one serving in the product.

At first you may be surprised by how small a portion really is. But do not worry; you can eat multiple portions of each food group throughout the day. Focus on eating slowly and enjoying each bite of food. When having dinner, make your plate and put the rest away immediately so you won’t be tempted to have seconds. Serving your meals on smaller plates is a visual trick that will help you get used to the appropriate portion sizes.

The Food Guide Pyramid (http://www.mypyramid.gov/) can help you figure out the daily number of servings of each food group you should be eating for a balanced diet.Here are examples of appropriate portion sizes for each group:

Grains (try to make half of this group whole grain choices)

• 1 mini bagel (Starbucks bagels, for example, are more like 4 servings of grain)
• ½ cup cooked pasta, rice or oatmeal (the size of a cupped palm)
• 1 slice of bread, ½ English muffin, 6” inch tortilla
• 1 cup of cereal

Vegetables

• 1 cup of cooked vegetables
• 2 cups of raw leafy greens
• 1 small baked potato (the size of a computer mouse)

Fruits

• 1/2 cup of fresh fruit or 1/4 cup of dried fruit
• 1 small apple or orange (the size of a tennis ball)
• 4 ounces of 100% fruit juice

Dairy

• 1 cup of milk (always choose low fat or skim versions)
• 6 oz. of yogurt
• 1 oz. of hard cheese (the size of a domino)
• ½ cup ice cream (the size of a tennis ball)

Protein

• 1 oz. of steak, chicken, or fish (typically at a meal, you would have about 3 oz., the size of a deck of cards or woman’s palm)
• 1 oz. of nuts or seeds or 1 tbs. of peanut butter (the size of half a walnut shell)
• 1 cup of bean soup
• 1 egg
• 2 tbs. of hummus (the size of a walnut shell)

Fats/Oils

• 1 tsp. of mayonnaise or 1 tbs. of Italian dressing
• ¼ medium avocado

Most consumers associate certain foods with being “healthy” or “good for you,” but do not realize that even the healthiest foods can be unhealthy if the portion size is too large or it’s prepared with added sugars. We continue to eat and drink these foods and beverages because they are associated with being “healthy,” but never glance at the nutrition label. These misconceptions are common since we are exposed everyday to mixed messages through advertising campaigns and nutritional trends in the news telling us what’s “healthy” and “good for us.”

Here are a few of the most common misconceptions that I’ve come across when working with patients on healthy eating, weight loss and increasing energy.

“If I have a 16oz glass of orange juice for breakfast, I’m getting Vitamin C and it counts as a fruit serving.”

It’s true that food manufacturers pump orange juice will added vitamins, however, even 100% fruit juice can be very high in calories (due to natural sugar). Of course it’s important to get your fruit servings in each day, but it’s much better to eat a variety of fresh or frozen fruit. If one of your fruit servings needs to come from fruit juice, it should be 100% fruit juice and only about 4-ounces (a half cup). One suggestion is to use a small juice glass to be sure to get the correct serving size.

“Low fat dairy products are associated with weight loss, so I can choose any low fat yogurt for a healthy snack.”

Low fat yogurts are not all they’re cracked up to be. When manufacturers take the fat out of yogurt so they can label it “low fat,” sugar is added for flavor. This added sugar, if not burned off through exercise, is stored as fat. Yogurt is an excellent source of protein and calcium, but there is no need for the added sugar, especially when there are many delicious low-sugar options to choose from. When looking at the nutrition label, the “Total Carbohydrates” line should read < 20 grams per serving. Dannon Lit ‘n Fit and Stoneyfield Probiotic are great examples of low sugar yogurts.

Greek yogurt is an even better way to get a healthy serving of protein and calcium. The 0% fat Greek yogurt is great as a snack or for breakfast. Add in a serving of fresh fruit or nuts (for healthy fats and extra fiber) for an even healthier and filling option.

“Dried fruit has too much sugar; I was trying to stay away from it.”

Another common misconception is that dried fruit is loaded with sugar should be avoided for weight control. The opposite is true. Dried fruit – in the correct portion size (about 1oz or the inside of the palm of your hand) – is a great source of vitamins, minerals and fiber. Fiber helps to keep you feeling full by helping to control your blood sugar and preventing overeating. Try adding dried fruit to your morning oatmeal or as a snack with mixed nuts.  You’ll feel full and energized from these healthy choices.

“Granola/trail mix is high fiber and all the ingredients are healthy, so I can eat as much as I want.”

Granola/trail mix can be high in fiber; however some of their major ingredient – carbohydrates, sugar, salty nuts and chocolate pieces – can make them a very calorie dense food choice. Trail mix should be unsalted, with no candy mixed in, and contain dried fruit. Appropriate serving size of granola is typically 1/4 – 1/2 cup, and trail mix is 1/2 cup. If in doubt, simply refer to the nutrition label and look at the ‘serving size.’ Mix the correct portion with yogurt or milk as a great breakfast or snack and use trail mix as an afternoon snack in the office.

Sadly, losing weight does not happen in a vacuum. Life gets in the way sometime… okay, a lot of the time. For me, the last month has been particularly stressful, and often inhibitive of my staying on the program, but I managed to find ways to cope. Being out of my normal habitat and my normal routine was tough, but even harder was having to eat almost every meal out. Here are some things that I learned along the way about eating under extreme circumstances:

1. Salads are not always the best answer — While lettuce is full of vitamins, minerals, and fiber, salads are not always the best option. What is on the salad is what counts. A salad with fried chicken, cheese, and bacon, smothered in dressing — more calories than you ever want to know. Sometimes a simple bowl of soup or even a sandwich has fewer calories than a salad. I know when I am really stressed out the last thing I want to do is take the effort to chew something.
2. Make the best choices that you can, but also let yourself have something you want. Don’t force yourself to eat something just because it is “healthy” if it is not something that you want to eat. Compromise. Find something that sounds appealing, but doesn’t decimate your calories. For example, I went out one day and the thing I really wanted from the menu was a fried chicken sandwich topped with cheese, bacon, onions, and smothered in barbeque sauce. So here is what I ordered: a grilled chicken breast sandwich with cheese and yes— the bacon, with barbeque sauce on the side. I admit that I could have done better, but I also could have done a whole lot worse.
3. We all have cravings from time to time, and I have found that the best way to fill those cravings is to eat the thing that you crave — in moderation and in a way that fits into your diet plan. I have tried many times to “fake out” a craving by eating something else — it doesn’t work. Sometimes, I crave a slice of pizza. What do I do? I budget out my calories and figure out how to fit it in. Then, I get a small slice from my local pizzeria (WARNING: this does not mean order a whole pie and throw the leftovers in the freezer!) To fill up, I eat a big salad or pile of veggies with it. While it may not be considered the “healthiest” option, it quells my cravings and lets me move on.

With all of this said, I will make the disclaimer that you should not (and I do not) eat like this every day. It is not part of a well-balanced diet plan by any stretch of the imagination. What I am trying to say is that every once in awhile we have to make trade-offs. I’ve actually found that after a week of eating out, I am really looking forward to eating at home!

Most people consider skipping breakfast a minor sacrifice when running late to work, but “breaking the fast” is really a very important part of maintaining a healthy body weight and jump-starting your system in the morning. It is not good to go from bedtime the night before until lunch time the next day without eating because your body can go into starvation mode after more than eight hours with no food.

1. Pick a food – any food. Remember that breakfast doesn’t have to mean you’re limited to just breakfast foods. As long as the meal exists, and you choose healthy foods and portions, you are doing your body justice. Even something as small as an ounce of cheese and a serving of whole grain crackers can serve as a healthy, yet quick breakfast choice.
2. Count your food groups. When choosing foods for breakfast, think about the five food groups – grains, veggies, fruits, protein and healthy fats. Build a meal with 2-4 foods, one from each group. This method will help to ensure you’re creating a balanced meal. Meals with multiple food groups will also help you feel full longer, which can help with concentration in the morning hours.
3. Skipping breakfast leads to weight gain. People who skip breakfast tend to have higher cholesterol levels and snack on higher fat, empty calorie foods which leads to weight gain. Also, those who eat breakfast tend to meet their daily requirements for Vitamin A, C, riboflavin, calcium, iron, zinc and fiber. It is a common myth that skipping breakfast will help with weight loss, but this is not the case.
4. Make breakfast part of your routine. If you are just starting to add breakfast to your day, start slow; allow your body time to adjust. Right now you may not feel hungry for breakfast because you have denied your body this meal for awhile. One way to fit breakfast in is to plan ahead. Pack your breakfast while packing the kids’ lunches for school will help with time management. Also, having foods available that you can quickly grab in the morning will make it easy to make a healthy choice.

Here are easy ideas for a healthy breakfast:

• Organic instant oatmeal with nuts, or fruit
• Half of a whole grain English muffin with peanut butter and sliced bananas
• Serving of high fiber cereal with skim milk and fruit
• Egg whites on whole grain toast with turkey bacon
• Low sugar yogurt with fruit and/or granola
• Scrambled egg with low fat cheese
• Half whole grain bagel with low fat cream cheese
• Low fat cheese with serving whole grain crackers and a fresh fruit
• Fresh/frozen fruit smoothie with low fat milk
• Egg whites with side of leftover steamed veggies
• Dried fruit and nuts in yogurt