Tag Archives: portion size

Healthy Lifestyle Challenge #3 – Put an End to Portion Distortion!

So, how did meal planning go yesterday? Are you all set for the week?

We are, and I’m super pumped about it! I’m feeling really good about getting back on track with Clean Eating!

Now that we’ve made a plan and we have our meals and snacks set for the week, it’s time to talk portion control!

Over the past 20-30 years, portion size has become greatly distorted. Let’s take a quick look at just how much bigger our servings have gotten.


Now lets look at it another way – let’s compare how much we are eating to how much we should be eating…




It’s time to pay attention to portion size!


Not only are the majority of the portions we are served at restaurants and fast foods places larger than they should be, but we are actually underestimating our portions at home too. Our busy lifestyles don’t leave us much time to measure and weigh our pasta dinner, our breakfast cereal or the chips we have for snack, and its causing us to eat and additional 100-200 calories per meal. This might explain where those mystery pounds came from!


Since most of us are not going to go out and but a food scale or bring our measuring cups with us when we go out for dinner, its time to learn how to estimate portion size. Here’s a handy little infographic comparing serving size to everyday items – print it off and keep it handy!


Now, let’s take a quick look Canada’s Food Guide to Healthy Eating. How many servings of each of the food groups should you be eating? And how many servings are you actually eating?


So, now that you are more aware of what an actual serving of meat/bread/berries is, let’s take that knowledge and put it to use. For the next few days I want you to keep track of how much you are eating. Pay attention to portion size and see how it compares to the recommended number of serving suggested in the food guide.

And if you’re looking for more great tips on how to become more portion aware, click here.

Are you surprised at all at what constitutes a serving? Share your thoughts in the comments section below.

This Weeks Favourites – Reblogged

So I’ve decided that once a week I will reblog some of the great posts i’ve come across over the past week. Everyday I read soooo many awesome posts that I thought it would be a great idea to share them with my readers. Hope you enjoy! Just clink on the thumbnail to go to the post.

1. Eat The Rainbow – by Berry, Berry Happy
This is a great post outlining what fruits and veggies you should be eating and their benefits.



2. 3 Superfoods, 3 Ways – by haute + healthy
Not sure what to do with those Chia Seeds you’ve been hearing so much about lately…find out here!



3. 11 Ways to Increase Energy – by Genuine Joy
Need an energy boost? Here are 11 natural ways to get it!




4. Portion Size by thepickyrabbit
A great guide to help you better understand portion size by just using your hands.



5. Glorious Superfoods – by mokshafrika
A great list of superfoods and their benefits.




6. The Dirty Dozen, When to Buy Organic by Healthy Runner Wife
Not sure if its worth the money to buy organic? Check out this list of fruits and veggies to see which ones have the highest levels of pesticides and where to spend your money.


7. Top 10 Anti-Aging Foods by Living Well
Find out which 10 foods you should eat and why to slow down the aging process.



8. Just Ate, Still Hungry??? by Skinny Fat to Sexy Fit
Wondering why you’re still hungry after you have just eaten? Check out this list of possible reasons.



9. Useful Sticker Info by Run the Walk
I thought this was kinda neat…had no idea!




10. Pike Planks by Cheddar & Burpees
Looking for a killer ab exercise to add to your workout…well this is it!