Eyes, meet Stomach. Part Duex

The Duex.

I have to finish this post. It haunts me.

I last wrote about how TODs and TTDs should read labels. It was conveniently followed up by my first-ever guest blogger, DrugWatch.com, and their advice about label reading.

I wish I could title this next section Portion Size, but I already did that before so I have to be slightly creative here:

Portion Size Estimation:

BOOM! Minds blown!

Thanks Troll Me for the photo.

That’s enough screwing around for now.

Lettuce get down to business!

Recognizing that you need to eat a certain amount of food, or a portion size, is step one of the better eating/more responsible eating.

The next: recognizing how much 3 ounces of meat is while you’re “oot and aboot” is a total mind mash and on the whole, annoying.

However, if you’ve already spent all that time learning how to read food labels and you’ve memorized how many servings of what you’re supposed to be eating per meal you might as well go the distance.

(Cue Michael Bolton song)

I am going to give you a basic food plan. If it is not completely accurate to your age, weight, and gender… well that’s not my problem. I said basic.

Fruits: on average you need 2 cups of fruit/day

Veggies: on average you need 3 cups of veggies/day

Grains: you need 7-ish ounces of grains/day

Protein: 6-ish ounces/day

Dairy: 3 cups/day

Fat: you get 6 teaspoons/day. Don’t be a jerk.

*Now would be a really great time for a “size matters” joke but I won’t go there today. Insert your own!*

A dietitian could give you a list of what a cup of something looks like, or an ounce, etc. For example, a cup of veggies is roughly the size of a baseball.

Do you regularly carry a baseball around with you? How about a woman’s fist? I am a woman, I do not have woman-sized fists. I have tiny little baby hands that can barely tie my own shoes. This means I wear slip on shoes and will not be getting enough fruit.

So I am re-doing this. For you.

Protein: you should eat 3 ounce portions. Formerly this comparison was a deck of cards. Unless you’re a magician I’m assuming you don’t carry cards around with you.

Look at how big your iPhone, iPod (not nano or shuffle), android cell phone, or compact (if you happen to carry one around) is. THAT IS CLOSE ENOUGH.

So take your meat, hold out your cell phone, and only eat that much. It shouldn’t be thicker than any of those things either. Now eat that twice a day.

Fruits and Veggies: Cup sized portions are recommended but I usually don’t see how many cups of apple are in the apple-shaped apple I’m consuming.

My suggestion for this estimation would be, eat as many veggies or pieces of fruit would fit in a coffee cup. Not the FRIENDS-sized coffee cups that have become so popular, but a standard coffee cup.

Eat two coffee cups full of fruit and three full of veggies per day.

Grains: Grains are kind of tough. For example, an ounce of grain is one piece of bread. So if you feel like knocking this one out with minimal effort, eat 7 pieces of wheat bread in the morning and call it.

If you like rice, you have to go by cups. A cup of rice is hard to guesstimate but you could pretty safely say that if you’re eating enough rice that fills the bowl made by your hands when you put them together (cooked) that it’s a little more than a cup. This is also 2 ounces of grain.

Pancakes and waffles are a great way to get grains in the morning if you don’t want to just eat your 7 pieces of toast. BUT, if the pancake is AS BIG AS YOUR HEAD, it’s too big. If it’s as big as half your head, that’s a serving.

Dairy: If you’re going the milk route this should be a no-brainer. You need 3 cups of dairy so drink three 8 ounce cups of milk and quit. If you need to know how many 8 ounces are, look at a normal sized glass.

If you like yogurt, eat one container per serving.

If you like cheese… well, think of a Kraft Single. That amount of cheese is a half of serving of dairy.

If you have a piece of cheese or pieces of cheese that collectively make up the size of your cell phone (thickness too) that’s a serving.

Ice cream always bites me in the butt. As much ice cream as you can fit in a tea cup, TEA CUP, is a serving. That does not seem like enough and  I think MOST people don’t usually eat just that amount.

Oil: Estimating a teaspoon can be easy because let’s face it, teaspoons are
pretty common.

If you don’t have one, a teaspoon of butter is a pat of butter. One tiny little pre-wrapped pat.  You only get 6 per day, choose wisely.

Chances are you don’t need to add any fat/oil to your diet because you’re getting enough in the processed cheeses, ice creams and Taco Bell that you eat daily.

Hopefully this will help you when you’re eating out or lazy and at home.

I also take requests in the form of comments. Any foods you’d like help estimating?

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2 Comments

Filed under How to: get diabetes.

2 responses to “Eyes, meet Stomach. Part Duex

  1. Robert

    Great pictures to help me visualize portion sizes. Very well done. You have a knack. Obviously, I’m eating way too much each day. Ever wonder why my 3-month glucose average was 123?

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