One weight control tool I use that can be very enlightening is a food scale. Sounds extreme? It’s really educational on how much meats and veggies actually weight.
Steak always measures by weight, heavier than I expect. That means, if you’re trying to stick to a 3-4 ounce portion, you’ll be eating a smaller piece. Conversely, 4 oz. of shrimp is quite a big portion, as well as 4 oz of spinach!
You can find a good quality, digital scales that are easy to clean up on Surlatable.com or use Google for alternate ideas.
There are also pre-printed ‘portion plates’ that can help you better design healthy portions (½ vegetables, ¼ starch, ¼ protein).
Saturday 9/4/10 Workout:
Bike on street- 15.2 miles, 68 minutes
Saturday 9/4/10 Food Diary:
Breakfast-
3/4 cup egg whites, with spinach, asparagus (105 cal.)
Ezekial bread with sliced tomato, fresh basil (105 cal.)
A.M. Snack-
1 cup watermelon (25 cal.)
Lunch-(restaurant)
Turkey burger with no top bun, yellow mustard, tomato, lettuce (300 cal.)
Salad bar- spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, light balsamic dressing(2 tbls)( 200 cal.)
P.M. Snack-
2 whole wheat crackers( 40 cal.)
12 almonds, roasted, no salt ( 125 cal.)
Dinner-
2.3 oz Roasted chix breast (110 cal.)
1 Roasted yellow beet (22 cal.)
1/2 cup green beans, steamed with fresh rosemary (30 cal)
1/2 cup quieno with peas ( 175 cal.)
Dessert-
1/2 cup raspberries, 1/4 cup breakfast cereal, 1/3 cup non fat yogurt (147 cal.)
Homemade popcorn ( 90 cal)
TOTAL CALORIES- 1339
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