Sunday, March 13, 2011

Homemade Take out Sunday...

Making take out foods at home is so easy. You are able to still eat the foods that you love without feeling so guilty about it. What’s great about making take out at home is you are able to control all of the ingredients.  In my Made at Home…Steak and Cheese Sub and Truffle French Fries, I was able to control the amount of fat (oil and cheese), salt, and of course the portion size. I was also able to add flavor with fresh garlic, onions and herbs (you don’t get that at the deli).

Portions when we eat out and sometimes even when we eat in are a big problem. People (including myself sometimes) have a distorted view about how much food we need to make us feel full. 

Your eyes are always bigger than your stomach...basically this saying means that when you put food on your plate, your mind is telling you that you want a lot, when in reality you probably only need half of the portion you chose to take. Now, because it is on your plate, of course you’re going to eat it...isn’t that what mama always taught us?

Here are some easy ways to think about portion sizing:
  • meat, fish and chicken: measure the palm of your hand (about 4 oz)
  • rice, pasta and other grains: measure your fist (about 1 cup cooked)
  • nuts and dried fruits: 1 handful (about 1/8 cup)
  • hard cheese, peanut butter and cream cheese: thumb (about 1 oz)
  • snack food (chips, crackers, popcorn, pretzels): 2 handfuls (about 1/2 cup or less)
  • oils, mayo, butter, sweets (sugar or candy): tip on thumb (about 1 tsp)
***Tip - Serve food on a smaller plate, you still have the "look" of a large portion because the plate is full, but really you are automatically cutting your portion size AND I guarantee you, you’ll be full and satisfied when you finish.


  1. I was always amazed by the 4oz portion of protein. Never seemed like enough for me when I was younger. Now that I'm "more mature" it seems to be plenty. Maybe we really do live and learn.

  2. Sorry, mispelled my name on the last post!!!