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Goooood Morning!! 🙋♀️ Whether we've been doing this a long time or just learning the basics of nutrition & portion control, I thought this post might be helpful. The print is WAY too small but the photos are a good visual of what a 'serving' should look like (and the link is there to take a closer look 👀) There is SO much to consider when we start 'paying attention' to what we're actually putting in our bodies. I was totally shocked when I first started counting calories/macros to find out that a 'serving' of avocado was NOT the whole thing! What??? (Well, it might be for my Keto friends...). Then when I noticed how much more individual 'bites' I could get from some foods than others...I began to make different choices. The other thing that has helped me so much is the often unappreciated RAMEKIN! (Noun: a small glass or earthenware dish, often white & circular, in which food is baked & served.) I have quite a collection of these cute little containers (mostly from the thrift store) that make it a little more FUN to enjoy that modest single serving. Sometimes I fill a plate with a variety of ramekins, filled with an assortment of colorful single servings...and I feel like I've feasted!! I also was shocked to discover that when I had glanced at the calories on the nutrition label...it could be VERY misleading. When I started measuring/weighing my food I discovered that 1 cup of cereal looked very scant compared to the BOWLFUL I had always thought was a 'serving'. HA!! Reality check for me! I apologize that this post is so long (and the print so small in the photos) but I really really hope that it helps someone out there in FS land 😊💙🥗
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1141 kcal
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Fat: 36.45g | Prot: 71.42g | Carbs: 160.08g.
Breakfast: Young Green Onions, Mushrooms, Baby Spinach, Egg Substitute (Liquid), Kraft Reduced Fat Mexican 4 Cheese Blend, Strawberries, Dannon Light & Fit Greek Yogurt - Vanilla (150g), Dave's Killer Bread Thin-Sliced Organic Sprouted Whole Grains, I Can't Believe It's Not Butter! Light Vegetable Oil Spread, Coffee with Skim Milk. Lunch: Dannon Light & Fit Greek Yogurt - Vanilla (150g), Walden Farms Calorie Free Ranch Dressing, Splenda Brown Sugar Blend, I Can't Believe It's Not Butter! Light Vegetable Oil Spread, Acorn Winter Squash, Baby Spinach, Black Olives, Kroger Grape Tomatoes, Young Green Onions, Red Leaf Lettuce, Mushrooms, Avocados, Eggland's Best Egg White. Dinner: Dannon Light & Fit Greek Yogurt - Vanilla (150g), Orville Redenbacher's Smart Pop! 94% Fat Free Butter 100 Calorie Mini Bags. Snacks/Other: Hershey's Milk Chocolate Kisses (1), Evolve Plant-Based Protein Shake, Ann Marie's Bakery Sugar-Free Cinnamon Swirl Loaf. more...
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1 to 20 of 27
 Comments
Excellent post, Crystal!! love the explanatory nutrition facts.😊🙏🏼🙏🏼🙏🏼
08 Mar 22 by member: bonbon2700
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Yay! Glad it was helpful bonbon🤗
08 Mar 22 by member: CrystalJo74
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that picture is very misleading , saying a serving of fruit or vegetable is 80g. someone who is new to tracking might actually believe that.
08 Mar 22 by member: All_Pain_No_Gainz
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@APNG...that's inaccurate?
08 Mar 22 by member: CrystalJo74
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Thanks APNG for fact checking me! I double checked with the Amer Heart Assoc and it's different. I will repost with more accurate info. Thanks again👍
08 Mar 22 by member: CrystalJo74
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The serving size that is suggested by the label may differ as to personal portions - that is the company information relevant to that serving size (may not be your serving) --- then you have to do math - to figure out the macros in your serving - say one third or 1/3 cup rather than their portion of 2/3 --- that label never used to available - but when it comes to reading food labels - there is a requirement for understanding. I, personally, have aided seniors in the market who were trying to figure out what the percentages and numbers meant that were listed on the label---- it is not a language that everyone understands. Portion Control to some seniors was ... "Would you like another piece of pie George?" Thank you Crystal Jo again - even controversy is instructional - we will learn!!!
08 Mar 22 by member: Jergens123
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Cheese and always trips me up. They are so dense. I need to make sure I weigh. My food scale is always out
08 Mar 22 by member: liv001
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After further checking, it appears those may have been Australian guidelines (?) I am doing more checking and will continue this serving/portion size discussion. (In the car right now, on the way to an appt 🕚)
08 Mar 22 by member: CrystalJo74
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Keep an eye on the road....
08 Mar 22 by member: liv001
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I was surprised at the amount of cheese in the suggested serving size - for the amount of calories - I love aged cheddar cheese but the digestibility of it almost kills me. If measured with ruler - and no cheating - the suggested portion size is quite enough for the one person. Nutrition labels * we promoted the neccesity of those and nothing is perfect - but it is better than the nothing that manufacturers used to provide. It served to regulate the food industry - just like everything else in life - you can obtain different data available from differing sources - In this world I would have to side with the manufacturers label - since they are the most regulated and have the most at stake - money wise. It is not perfect but better than it was.
08 Mar 22 by member: Jergens123
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Everyone has differing ability - some people are not good at deciphering information or translating numbers or percentages - it is not enough to sweep available information off of the table for people who should use it --- IF the portion size is questionable - that is easy to fix --- use half of it --- when in doubt take the smaller portion.
08 Mar 22 by member: Jergens123
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Ramkins and those tiny bowls available every where are perfect - and that is your new "cereal bowl" --- Yes - Welcome to Reality. I use those serving dishes every single day and I am also going to sweep through the second stores and find some new serving dishes --- why not --- I deserve it.
08 Mar 22 by member: Jergens123
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@liv....lol...I'm in the passenger seat...it's all good😉
08 Mar 22 by member: CrystalJo74
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@jergens...🤗 thanks for all the info!! You're hired!!👍👍
08 Mar 22 by member: CrystalJo74
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“Calorie density”...if you want nutrition labels for fruits & veggies, Food and Drug Administration has them:
https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-fruits-vegetables-and-fish
08 Mar 22 by member: chickadaboom
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Excellent summary of what to look for on labels, etc, regarding portion sizes. I was used to looking at everything on the labels, due to being a WW member years ago. But, you made some very good point for folks out there just starting on their journey toward a healthier lifestyle. Great job
08 Mar 22 by member: Tweetybird56
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You are going to pay me --- COOL - I will email the address so that you can mail me the cheque .... lol.... Good Morning Beautiful Lady!!!
08 Mar 22 by member: Jergens123
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08 Mar 22 by member: sandyeg
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@chickadaboom...thank you so much! I went to that website and there is a TON of info there are many nutrition topics. I appreciate this tip 💙👍
08 Mar 22 by member: CrystalJo74
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@tweetybird...it seems like there's been a bunch of 'new' FS members, and I know when I was first starting, this whole nutrition thing was overwhelming! So if I can help at all...I'm happy to.😊
08 Mar 22 by member: CrystalJo74
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