To Sara of Fit by Sara: “I want to lose about 20 pounds. I’ve started exercising 3-4 x per week and am cutting back on processed foods and sugar, but I’m having challenges with portions. Do you have any tips to help me w/ portions?”
From Fit by Sara: “It’s great that you are exercising since exercise burns calories which will result in weight loss plus it will boost your energy and mood. Jenny McCary, MS, RD, LD gives this great measurement tool for portions: “1 cup = size of medium fist; serving of meat = medium-sized palm; cheese serving = two fingers; and a serving of oil = thumb tip.” (For more of this article click here: Idea Health and Fitness Association: How to Lose Weight and Keep it Off). Your largest portion should be fueling carbohydrates such as veggies, whole grains, breads, cereals, and pastas. Protiens such as lean meats, beans, nuts, and or tofu should be the next largest portion. Fats found in oils and butter should be the smallest portion. Listen to your body…notice what foods give you the right amount of energy. Use these tips as a guide, but remember every BODY is different- if you’re eating healthy you will learn what works for you.” -Sara Holliday MFT, CPT