Goal 2: Portion Control

We hear this one all the time... Portion Control...
I know I am guilty of not controlling my portions- especially when it comes to foods like pasta... or pancake syrup... or chocolate cake... You get the idea. Yet, portion control is one of the most important things you can do for your diet.
Eating the proper portions size makes it so much easier to count calories, carbs, fat, and other things we tend to track as we obsess over our diets. Couple portion control with eating on a schedule, and after a while, you can almost forget about counting and calculating altogether. It's so easy. Eat small meals throughout the day and control your portions. Just add healthy food choices, and there you go. A slimmer, healthier you! Pfffft! I WISH it was that easy! Ok, it is, but still... it's soooo hard!!!  But it CAN be done!

So, what is a healthy portion, anyway? Well, it depends on the food. There are 3 tools that are very helpful when learning portion control: 1. Measuring cups. 2. Measuring spoons. 3. A kitchen scale.
Most of the time you can just get by with the first two, but there are times when the third will come in handy.
If you are eating packaged foods, check the serving size, and measure it out before adding it to your plate.
You may be surprised to learn that a healthy bowl of Cheerios can help you pack on the calories... IF you fill the bowl. Did you know that one serving size is 1 cup of Cheerios and 1/2 cup of skim milk? This will give you 140 calories. Hmmm.... how big is your cereal bowl? How much cereal do you typically add? How much milk do you add? Do you frequently get a second bowl? It all adds up!

Alternatively, you can "eyeball" the amount of food you are eating. It isn't as accurate as actually measuring, but it is helpful for times when you are eating away from home... or just too lazy to go get the measuring cups!   I find this chart very helpful in illustrating portion sizes and serving sizes.

Not too difficult, right?
Read the labels for your serving sizes and make sure you are eating the proper portion. This will help you stay on track with your dietary goals.

Check-up

So how are we doing? Are you sticking to a good eating schedule?
I have to admit that I am slacking a bit already. It is hard to change my snacking habits. I am getting there, though. Last week, I was thinking that maybe I should introduce a new goal each week instead of every two weeks. I am glad I didn't. It takes me a week to get used to the new goal, and another week to fine tune it! Maybe I am just reluctant?

I would also like to share something I find helpful. While I tend to snack a lot while I am home, I find that I eat far less when I am out and about for the day. Sometimes the time just seems to get away from me and I will go 4 or 5 hours without eating. Not good. I like to make sure I have a couple of snacks with me. I will slip a Fiber One bar in the diaper bag (yes, the diaper bag has completely replaced my purse.) for an emergency snack. Other great options are an apple, a box of raisins, a small bag of almonds or other nuts, trail mix, peanut butter dipper cups and a few whole grain crackers, or even a sandwich. You know, something healthy, easy, and fast.

Breakfast: Steel Cut Oats Recipe

We've all heard it... "Breakfast is the most important meal of the day"... Well, it IS!
Part of eating on a schedule is making sure we eat a good breakfast. Eating breakfast not only breaks our nighttime fast, but it also jump-starts our metabolism, and helps to set us up for successful healthy eating for the day.

A breakfast that includes whole grains and complex carbohydrates is a great way to start the day. It will help keep you full, and give you the energy you need in the mornings. Some of the biggest excuses I've heard (and used) for skipping breakfast, is that "my morning is just too busy!" or "I didn't have time." or "I simply forgot." The remedy? Consider making healthy breakfasts ahead of time, so that there is very little prep-work in the morning.


One of the things I like to eat is Steel Cut Oats. It is a whole grain, and it is very filling. I can make a big batch of it, portion it out, and put the portions in the fridge until I am ready to eat them. Just pop it in the microwave for a minute or so, and it's ready! You can find steel cut oats in most grocery stores near the hot cereals. I like to buy them from the bulk bin at the local Winco food store.

I made a batch this morning, and had a nice little bowl sitting there all ready for a picture.... but my camera is nowhere to be found. Oops!

Here is a basic recipe for Steel Cut Oats

1 cup steel cut oats
3 cups water
1/4 tsp. salt

Bring 3 cups of water and the salt to a boil.
Add steel cut oats. Cover and cook for 10-20 minutes (depending on how chewy you like your cereal).
Stir occasionally.
Remove from heat and let stand covered for a few minutes.
Makes 3 cups.

Crockpot Directions: Simply put all ingredients in the crockpot and cook it 8 hours on low. If you do this before bed, a nice hot meal will be waiting for you when you wake up!

Variations: I like to use 1/2 milk and 1/2 water for the liquid in this recipe. I know it adds calories, but it also adds nutrients and it gives the oats a nice creaminess.
You can also add:
a sweetener like Splenda, brown sugar, maple syrup, or honey;
dried fruit like raisins, dried cranberries, apricots, or dried berries;
fresh fruit or berries;
nuts like sliced almonds, walnuts, or pecans;
spices like cinnamon, nutmeg, or pumpkin pie spice.
The possibilities are endless.