Saturday, June 7, 2014 | By: Rita Hutcheson-Cobbs

High Five for Rockin' it Healthy with Portions...

Meal portions was the topic of conversation at our Rockin' it Healthy workout this week! Try these tips when serving a meal: 

(1) Grab a smaller plate, 8", and a smaller bowl, 1-1 1/2 cup, next time you eat a meal! 
(2) Don't put the serving bowls on the table, leave them on the stove/counter OR better yet, serve up the meal and put away the food. 

The bottom green plate is a ten-inch plate. The blue plate is a nine-inch plate with the pretty flower shaped plate an eight-inch plate. At our house we once used the nine-inch plate most often. Now, both larger plates looks like serving platters compared to our change in eating. We no longer use larger plates and never place platters of food on the table. ((photographs were taken sitting the plates on the floor of the gym where I was leading the class...))

When considering what you are going to put in a bowl, like cereal, place your fist in the bowl. My husband, Jerry, shared this point. If you are having cereal, a fist serving, one-cup, isn't much, but that is a serving of some healthy serving. I asked those attending our Rockin' it Healthy workout group what might they add to that cup serving to fill up that smaller bowl. Their answers were creative and healthy! They said to that serving of cereal or even oatmeal they would add frozen grapes, sliced bananas, raisins, diced apples, strawberries, blueberries, raspberries, peaches, pears, and the list continued. The bowl was overflowing with goodness.

Consider this also after an evening meal...

(3) Make to-go plates of leftovers for the next days lunches or for the freezers so meals will be ready for days you just don't know what to fix. 
(4) Turn off electronics at mealtime. 
(5) Plan an after mealtime activity as a couple or as a family like a walk around the block, tennis at the park or chalk on the sidewalk. 
Try pictures...


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