A struggle that most people deal with on a day-to-day basis is portion control when consuming food and beverages. This is that silly label on the back of food containers that states “serving size” that we like to pretend is not there. Portion control is not the same for everyone because we are all different heights and sizes, and what may help sustain one individual may not sustain another.

It is important to practice portion control so your body will become accustomed to consuming a particular amount of food and drinks on a daily basis. A good way to learn approximately how many calories you should be consuming a day would be to go online and find a caloric calculator. This caloric calculator will give you an estimate, and depending on whether you are trying to lose or gain weight, you will want to increase or decrease your caloric intake.

Fill your plate with

Half of Non-Starchy Vegetables

Spinach
Carrots
Lettuce
Greens
Cabbage
Green Beans
Broccoli
Cauliflower
Tomatoes
Onions
Cucumbers
Beets
Peppers

Fourth of Grains +Starchy Vegetables

Sweet Potatoes
Winter Squash
Rye Bread
Oatmeal
Brown Rice
Quinoa
Pinto Beans
Green Peas

Fourth of Proteins

Chicken
Turkey
Fish
Seafood
Lean Beef
Pork Loin
Tofu
Eggs
Low-Fat Cheese
Nuts
Lentils
Yogurt

Written By: Hillary D. Griffin