Important Weight Loss Tip

After many years of various kinds of weight control programs, I finally learned that none of them work unless we solve the problem of how we got to be overweight to begin with. I have finally found that a major part of the answer for me is in portion control. Here are my suggestions:

Portion Control Guidelines

Grains:

Cooked pasta or oatmeal - 1/2 cup
100% whole grain bread - 1 slice
whole grain crackers - 6

Fruit:

Peach, apple, pear or banana - 1 small
Melon or berries - 1/2 cup
Fruit juice - 1/2 cup (no sugar added)

Veggies:

Raw leafy veggies - 2 cups
Raw veggies chopped - 1 cup
Chopped cooked or canned veggies - 1/2 cup

Dairy:

Low fat milk or yogurt - 1 cup
Part skim mozarella - 1-1/2 oz.

(about 1/3 cup shredded)
Low fat cheeses - 1-1/2 oz.

Meat, legumes and eggs:

Cooked skinless poultry or fish - 3 oz.

(should fit nicely in the palm or our hand)
Cooked lean meat - 1-1/2 oz.
Cooked legumes - 1/2 cup

(about the size of an ice cream scoop)
Egg - 1 medium to large

I hope my suggestions are helpful to you. Please share your suggestions.