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

I’m On A Mission


(I can touch my toes!! )                         (pigeon pose – well part of it)

I am on a mission…to loose weight and be healthier! Since being diagnosed with celiac disease almost five years and my intestines slowly healing I have put on about 35 pounds. I’m saying around because I am not one to weigh myself much but I know about what I used to weigh when I was constantly getting sick and what I weigh now. This is not an easy post for me to write because lets face it I am overweight, borderline obese – something I never thought I would say, ever.

My family has a history of being overweight and we all carry it as visceral fat. There is also a history of diabetes (both my grandfathers), heart disease (both my grandfathers), Alzheimer, diverticulitis, crohns disease, IBS, and more. In addition to the weight gain from my celiac disease, my family history, I also have: chronic fatigue syndrome and fibromyalgia. So I have all that stacked up against me but I am determined to not let that get the best of me, my body, and my health.

Here are my current photos and anthropometrics:

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BMI: 29.3 = overweight (borderline obese)

IBW: 95     IBW Range: 85.5-104.5     AIBW: 106

Bust: 41 (I hope I lose weight here as well, I never have but I hope I do!)

Chest: 33.5

Waist: 33

Hips: 40

Calves: 15

Thigh: 23

Arms: 11 3/4

BEE Harris Benedict x Activity Factor: 1626 kcal

Protein Needs 9 oz

Fluid Needs: 7 cups

Bryan has been doing the Tapout workout – and that is WAY out of my league!! So I have been trying to find something that was more my speed and I think I have figured out that the work outs that incorporate dance to them are for me. I get bored with just doing squats and what not, but when there is dance involved, I’m all for it. Probably because I am working out but I don’t feel like I am working out. I can’t afford a gym or and type of class so I have resorted to finding videos online, TV, etc. We have Netflix but sadly they removed all of their workout instant play videos so I found some on our OnDemand through our cable company. I found these two videos that at first made me laugh but I tell you what – I felt it afterwards!! I started out with Beautiful Belly with Hemalayaa and then finished with Hemalayaa: Bollywood Booty. I’m sad to say though after doing them for two days they are now no longer available! So today I found an online Zumba “class” which was fun but it focused on the class and not what the instructor was doing so I hope I did it right! I am back to square one with finding a video that I like and have to remember that if it is OnDemand, it won’t be there for very long.

I have also started doing a little bit of yoga. Like I said I can not afford any classes so with the help of Bryan’s sister Leigha (who has been posting some kick but yoga photos on her instagram!) and the lovely folks over at Aurorae Yoga who sent me a link to some online yoga videos, I have been trying out some different poses. Starting with the basics of course and as I can I will slowly move up to some more advanced poses. I have to say my favorite one so far is the pigeon pose! I also entered a contest on Aurorae’s Pinterest page to win some of their awesome goodies. Seeing as I am just starting out, I could really use this! So if you wouldn’t mind heading over to their contest page and give my photo  (pink tank, grey pants, green mat) a like and repin I would truly appreciate it. “Voting” ends on March 8th! The person with the most likes and repins wins an Aurorae Yoga package including: Aurorae “The Ultimate” Racerback Tank Top, Aurorae “The Ultimate” Long or Cropped Yoga Pant, Northern Lights Yoga Mat & Sling Yoga/All-Purpose Backpack!!

We are also changing the way we eat…more whole grains, legumes, vegetables, leaner proteins, less processed foods, red meat, and sugary items. We do not eat out much to begin with but we are cutting back even more and making our favorite dishes at home instead.

I am putting all of this out there as a way to keep my accountable. I really want this and need this. I want this for myself and my health, but I am also studying Culinary Nutrition and hope to be a registered dietitian after school, and let’s be honest, who in their right mind would take nutrition advice from someone who is overweight or obese? That’s right, no one would!

So let the journey begin! Keep checking back for updates.

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