This post was created as part of a relationship in which I was sponsored by Weight Watchers and given a free three month subscription to try their new Personal Coaching product and write about my experience. Though I was compensated for my time and commitment, all views, positive and negative, are my own. #WeightWatchers #WWsponsored We hope you enjoy these tools to learn Easy portion sizes.
Over the few months I have been using Weight Watchers, I have learned a lot about myself, the food I eat and my relationship with the food I eat. With the help of my Personal Coaching I have learned the importance of making better choices when it comes to food. We all know we need to keep food in healthy portion sizes. And that has been one trial I have worked on learning. But not only learning the portion sizes, but which food at the right portion size is the better choice.
Easy Portion Sizes
So to help illustrate, it is always easiest to see things side by side. This is what I have learned through my last few months. When you see the size of food you eat based on the choice of food; it really helps you make the better choice.
Say for morning snack you are hungry. What would you rather have, chips, chocolate cake or fresh fruit and Peanut butter? Well obviously my first reaction is cake! Hello yum! But really lets try to see how much food you get when you keep it in proper portion sizes.
A portion sizes of cake (46 grams) equals 3 PointsPlus.
The same portion sizes of chips (.75 oz) equals 3 PointsPlus.
Finally the same portion sizes of apple with 1 Tablespoons of peanut butter equals 3 PointsPlus.
Or splurge with a Yogurt and a handful of fresh Strawberries equals 4 PointsPlus. Or use Yoplait LIGHT and it’s only 2 PointsPlus!
All of those food options equal about the same PointsPlus value. But as you can see, the amount of food you get to indulge in is different. Since fruit is a 0 PointsPlus food, you can eat as much extra fruit as you want with the healthier snack options.
Obviously the healthier and more nutrient rich the food the more of it you can eat for the same value of points. That was the biggest eye opening experience for me on this Weight Watchers program. Not just tracking the food I ate, but making the better food choice based on the proper portion sizes.
When I need something to snack on, I now try to reach for the healthier option. Because that means I get to eat more food.
But it doesn’t mean I never indulge in the other sweeter options. That is what I love about Weight Watchers. I can still indulge in those sweets. It just means I’m more aware of what the proper portion sizes are. And I make the better choice based on what I really need/want.
If I am going for a treat then filling me up isn’t the objective. So having that smaller piece of chocolate cake is an OK choice. It is easy to streamline into my new, better lifestyle.
But when I need something to help me feel full, or fight hunger then the better choice is the option with the more food per portion sizes for the PointsPlus.
Now my biggest struggle has always been how do I know how much I’m eating? I am not one that likes to use a food scale and measure out all of my food (although I did do it just for you so you can see exactly the size of food above equals 3 PointsPlus—see how much I love you all).
So here is an easy tool to help you always make the best estimate recommended portion sizes, all with different parts of your hand! Cause we always have our hand with us! We don’t always have a food scale.
- 1 Cup equals about the size of your closed fit.
- 1 oz serving is the size of your thumb from the tip to the bottom knuckle.
- 1 TBSP is the size of the tip of your thumb to the 1st knuckle
- 1 tsp is the tip of your 1st finger to the 1st knuckle.
- a cupped hand is about 1-2 oz for nuts or pretzels.
- 3 oz for meats is about the size of your palm minus your fingers.
Now when you are trying to figure out what portion you should eat, you have an easy way to figure out how much food you have placed before you. All without having to lug a food scale around with you when you are out and about.
My motivation isn’t as altruistic as I wish it could be. It’s not all about “I’m going to eat as healthy as I can“. It’s more along the lines “Which option gives me the most food to eat cause I love food!” But hopefully as I continue to move along moving to healthier food choices with proper portion sizes I can become more altruistic in my attitude.
But until then, learning the proper portion sizes is the best trick to ensure I continue to be healthy and improve my lifestyle. And Weight Watchers has been so flexible it has worked into my lifestyle easily and can be tailored to fit my personal needs. It doesn’t feel like I’m on a strict program. Just a flexible and easy to follow lifestyle. Something I can continue to follow long after I reach my weight goals.
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What are your tips for portion sizes and making better choices?
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