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How to Portion Control On-the-Go


I measure out my food when I’m at home, but I didn’t want to carry around measuring cups and spoons while I was on vacation. To help me avoid overeating, Ruth Frechman, R.D., my nutritionist, taught me a few tricks to eyeball how much food I should serve myself:

1. Your fist is about the same size as one cup of fruit or pasta.

2. Your thumb is the size of one ounce of cheese.

3. Your palm equals three ounces of meat, fish, or poultry.

4. Your cupped hand equals one to two ounces of nuts or pretzels.

I’m so glad I had this conversation with Ruth before I left. It made a huge difference and, for the first time, I brought home a few souvenirs, not extra pounds!

Our 2011 Weight Loss Diary writer, Stacy, is a 35-year-old former teacher who is looking to get healthy and boost her self-esteem over the next year. Follow along as she goes after her goal!

Who’s helping Stacy? Life coach Michelle Hastie, nutritionist Ruth Frechman, R.D., and personal trainer Whitney Cole.


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