Portion confusion = calorie overloadEmma Kapotes/Rd.com
Our portion sizes are influenced by everything other than the right thing. Product packaging (munching from the pretzel bag), restaurant servings (devouring that entire mouthwatering steak), and the dimensions of our dishes (filling the whole bowl with cereal) all cue us to eat more than we should. As a result most people have no idea what the USDA-recommended serving sizes actually are. “People think they’re eating the right amount,” says Lori Zanini, RD, CDE, of Lori Zanini Nutrition and a spokesperson for the Academy of Nutrition and Dietetics. “But when I have people take pictures of their food, what they think is one cup is actually three!” Using the following visuals can help correct areas prone to portion confusion, and let you save more than 1,000 calories in 24 hours. (Here are 40 more quick ways to boost weight loss.)
The proper portion for coffee creamer = a wine bottle corkAli Blumenthal for Reader's Digest
For many of us, a great way to start the day is to watch what we put in our cup of Joe. “What some people like isn’t the taste of coffee, per se, but the taste of those flavored creamers in their coffee,” says Nancy Farrell, MS, RDN, of Farrell Dietitian Services, a spokesperson for the Academy of Nutrition and Dietetics. “They don’t realize it adds up.” The correct serving size for fat free creamer is 1 tbsp (25 calories), which is equal to a wine bottle cork or a plastic cough medicine cup. By contrast, Farrell hears of people using 6 tbsp of creamer.