What's a serving size?
How many of you have had an entire 20-ounce bottle of soda? (I’m raising my hand guiltily.) It tastes so good and feels so right. From the delicious flavor to the bubbles crashing against your throat, it's a satisfying feeling. But then comes the guilt, because you’ve just had a whopping two-and-a-half servings! When you read the label and saw 31.7 grams of sugar, it probably didn't sound so bad. However, if you do the math with the amount of servings in the bottle, you're suddenly 79.5 grams of sugar deep! While an occasional indulgence isn’t a terrible thing, it's important to be aware of serving sizes and how much you're actually consuming.
Even with healthier foods than soda, companies are so sneaky with their nutrition information. They minimize the calories and sugar by turning what seems like a handful of food into tons of servings in one package! Here are some scary examples:
- A serving size on those delicious Doritos is around 12 chips.
- A tiny, half pint of Ben & Jerry’s ice cream is actually about 4 servings.
- A personal bottle of Evolution Fresh Orange Juice contains 2 servings.
- Ramen noodles has 2 servings.
- So does Progresso’s Chicken Noodle Soup...plus 790 milligrams of sodium with each serving.
- In a twin pack of Nature’s Bakery Brownie Bars, only one, tiny bar is a serving.
- Your favorite cereal’s serving size is probably only ¾ cup...sometimes, a measly ½ cup.
- Ketchup’s serving size is only 1 tablespoon, but who on earth eats a hamburger and fries with a tiny dollop?
- 160 calories is how many you pay for...just 3 Oreo cookies.
Crazy, huh? So it’s always best to watch out! Read your labels, then make positive choices.
Now, let’s talk non-packaged foods. It’s difficult when you’re in a rush in the morning or even if you’re just dishing up after a long day at work to take them time to figure out exactly how much you should be eating. An awesome resource can be found on WebMD. They have both a fridge-sized and a pocket-sized version of an easy portion size comparison for you to download, print out, and keep handy. Here are a few examples:
- A cup of just about anything is usually about the size of a lightbulb.
- 3 ounces of fish is about the size of a checkbook.
- 1 tablespoon of butter, oil, salad dressing, or mayo is approximately the size of a poker chip.
- A serving (2 tablespoons) of hummus is around the size of a golf ball.
- A cup of popcorn is about the size of a baseball.
As you can see, that makes it soooo much easier to keep track of your calories, your portions, and your health. Best of luck!
~J. Rebecca Sanders
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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Whole30® Buffalo Chicken Lettuce Wraps
Ingredients 1 pound chicken breast ½ cup Frank’s RedHot sauce ½ cup ranch dressing (Whole30-compliant), plus extra for serving* 1 tablespoon olive oil 2 large sweet potatoes, diced 1–2 heads romaine lettuce Directions Place chicken and hot sauce in a slow cooker. Cook on low for 8 hours or high for about 4 hours—until the chicken shreds easily. Shred chicken, then place back in the warm slow cooker on low. Mix in the ranch and keep warm until ready to use. Heat olive oil in a skillet, then sauté sweet potatoes until tender—about 5–10 minutes. Add sweet potatoes to chicken. Divide chicken potato mixture into 4 bowls. Allow each person to assemble lettuce wraps as desired, some may like more filling while others like less, so you may need 1–2 heads of romaine, depending on preferences. Top with additional ranch, if desired. *We used Tessemae's Ranch. NUTRITIONAL INFO PER SERVING Calories 440 (230 from fat) Total fat 26g Saturated fat 2.5g Cholesterol 95mg Sodium 13200mg Carbohydrate 23g (7g dietary fiber, 6g sugar) Protein 30g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
March 3, 2018