Nutrition…healthy; portion size???

Being a Personal trainer…often people talk to me about weight loss and the first thing they tell me is they eat really healthy. They exercise but they don’t seem to be seeing the changes they had hoped for…and are starting to get discouraged.

Too much of a good thing can be a bad thing.  Just because oatmeal and cereal are good for you a serving size is still 1/2 – 3/4 of cup. So go to the cupboard get your typical cereal bowl and put 2/3 of a cup in it.  Is this what your bowl usually looks like?  This was a shocking revelation when I compared what my boys were eating and what was the recommended portion size.  No! a salad bowl full is not a serving!!!  Here are a couple of examples of various portion sizes…you be the judge are you sticking to the recommended portion size?

2/3 cup of dry cereal;

1/2 cup of cooked cereal, rice or pasta

one slice of bread; 1/2 a bagel; english muffin; 6 whole grain crackers

a medium fruit  (apple, orange, kiwi…)

1 cup of milk; 2/3 of yogurt

cheese (think about the small size you get on airplanes) yep that small

1 egg, 2 tablespoons of nut butter, 8-10 almonds

  • My best recommendation is to write down what you are consuming and noting small( palm of your hand), medium (fill one hand) or large (fill with both hands together), and what time you are consuming your meal. If you don’t write everything down…the only one you are cheating is yourself.

  • Try eating 5-6 small meals a day….this is also a great way to boost your metabolism

  • Have a glass of water before your meal

  • Up the fiber in your diet (add ground flax/chia seeds/bran,… to your spaghetti sauce, your toast your salad or even your smoothie

  • Drink lots of water…often people think they are hungry when they are thirsty

Have a great day and if you have any questions don’t hesitate to ask…


Giselle Bergeron-Raganold







~ by ellefitness on March 19, 2012.

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