What Is A Serving Size?

Image from: blturlock.blogspot.com

I am on a mission this year to get in shape and to become healthier. I’m doing this for several reasons but one in particular is that if I plan to become an RD I need to be healthy – no one, including myself wants to take advice about health and wellness from someone who is not healthy and practicing what they are preaching.

One of the biggest things that I have found is really being conscious of the serving sizes. I don’t know about you but I don’t tend to carry around my food scale and measuring cups with me everywhere I go to measure everything I eat. So below is a list of examples for you to keep in mind. You can find more information about healthy eating on my Healthy Eating page , Choose My Plate. There are also many more examples and references along with various images out there for serving sizes, but these are a few that I have found to be helpful.

Confused about portions sizes? Try relating them to everyday items to help you out!

  • A rounded handful – one 1/2 cup vegetables or fruit, 1/2 cup of cooked rice or pasta, or a snack serving of crisps or pretzels
  • Woman’s fist – another way of visualising a serving of vegetables, or one piece of whole fruit
  • Small handful or golf ball – 1/4 cup of dried fruit or 2 tablespoons of peanut butter
  • A matchbox – a 1 oz serving of meat, or a serving of cheese
  • Deck of cards, – a 3 oz serving (recommended serving = 3-4 oz) of meat, fish or poultry, or ten chips/french fries
  • Check book – a serving of fish (approximately 3 oz)
  • Tennis ball – 1/2 cup of pasta, or a serving of ice cream
  • Computer mouse – a medium baked potato
  • Compact disc – one serving of pancake or small waffle
  • Thumb tip or one dice – one teaspoon of margarine
  • A ping-pong ball – two tablespoons of peanut butter
  • Small milk carton – 8 fl oz glass of milk
  • A baseball – 8 fl oz cup of yogurt, one cup of beans, or one cup of dry cereal

Are you wondering how much you should be consuming of each food group on a daily basis? Visit this great resource, Personalized Daily Food Plans from Choose My Plate.

For more resources be sure to visit:

WebMD.com  – Portion Size Plate

MIT – Serving Sizes

Spark People – The Portion Distortion Guide

Faces of Celiac Disease

Another Gluten Free Blogger – Heidi of Adventures of A Gluten Free Mom posted this on Facebook yesterday…when you have a chance please check out this video and her blog!

I was diagnosed almost two years ago now with Celiac Disease. “Celiac disease is a digestive condition triggered by consumption of the protein gluten, which is found in bread, pasta, cookies, pizza crust and many other foods containing wheat, barley or rye. If you have celiac disease and eat foods containing gluten, an immune reaction occurs in your small intestine, causing damage to the surface of your small intestine and an inability to absorb certain nutrients.”  The exact cause of celiac disease is unknown, but it’s often inherited. If someone in your immediate family has it, chances are 5 to 15 percent that you may as well.”

Since I was about ten years old (if not younger) I always had problems with being sick especially after eating.  Around that time I was diagnosed with being lactose intolerant.  For many years I went dairy free but still was getting sick…ALL THE TIME.  Little did I or my doctors realize that it wasn’t the dairy making me sick, it was everything I would eat with it.   At fifteen years old I was diagnosed with both IBS and Fibromyalgia.  The Fibromyalgia was very uncommon for someone my age at the time and still is.  The IBS was no surprise because many of my family member either have that or  Crohn’s Disease.

After twenty six years of eating pretty much anything I wanted: Pasta, Breads, Pizza, Chinese Food, Soy Sauce etc it was a hard change for me to switch my lifestyle to be completely gluten free.  I’m not going to lie its a challenge, but honestly having a good attitude about it, a great support system of friends (none of which are gluten free but made every effort to cook/bake gluten free so I can enjoy it also) and being forced to be creative with my cooking (hence my blog name) it hasn’t been that bad.  There are a few days where I miss the texture of real Italian/French bread but besides that, the joy and feeling of not being sick all the time is truly amazing.  I can enjoy almost all the food I truly love with out fear of getting sick.  I cook at home most of the time and have learned to recreate my favorite gluten filled meals to be gluten free with all the taste that one could hope for.  These past two years have been a journey for sure and I’m sure all the years to come will be even better.  I have an amazing boyfriend who is willing to eat gluten free meals (he can go out and get real food, but at home it will be all gluten free).  He is extremely well at looking out for me and reading labels on products.   I’m very thankful for him.

May is Celiac Awareness Month and I would strongly encourage you to get tested if you have symptoms of Celiac Disease (especially if someone in your family has Celiac!-hint hint to my family members)

Thanks Heidi for posting this.

Raise Awareness

I have plenty of T-Shirts and many of which raise some type of awareness.  From Invisible Children to TWLOHA, it stops and makes people think and ask questions.   Those are two great organizations and if you have a second I highly recommend talking a look at their sites and seeing what they are all about.

So, if we wear shirts for organizations, why not wear one for Celiac Awareness?  Check out these links from Cafe Press for your Celiac, Gluten Free, Wheat Free etc t-shirts, bumper stickers, aprons, bags/totes etc!!  Spread the word this month!

Cafe Press : Celiac

Cafe Press: Gluten Free Stuff

Cafe Press : Celiac Chicks

Cafe Press: Gluten Free