Americans eat too much of everything. There isn’t one food group responsible for our expanding waistlines. In order to avoid cravings and lose weight, we need to cut food from all of the food groups instead of cutting out entire groups. This book provides a simple plan to help us eat the right foods in the right amounts.
- Fruit (2-4 servings daily)
We all know that fruits contain loads of vitamins and minerals, but they also contain a lot of sugar which is why we’re told to limit our fruit intake to 2-4 servings per day. Dr. Young tells us that the most helpful visual for determining the right serving size of fruit is a baseball. A baseball’s volume is approximately 1 cup. So 1 cup of berries and 1 baseball sized apple or orange would be good examples of a fruit serving. According to The Portion Teller, the best fruits, nutritionally, are berries, kiwi, melons and citrus, and we should avoid fruit juice, dried fruits, canned fruits in syrup due to their high sugar content.
- Non-Starchy Vegetables (3+ servings daily)
- Grains and Starchy Vegetables (4-8 servings daily)
- Fish, Poultry, and Meat (2-3 servings daily)
- Dairy (2-3 servings daily)
- Fat (1-3 servings daily)
- Treats and Sweets (0-2 servings daily)
- Avoid your triggers–if you can’t stop with one serving of chips, then don’t eat any.
Only splurge 1 day a week–avoid eating sweets on a daily basis and they’ll seem like more of a treat.
Skip soft drinks–you’re better off chewing your calories than drinking them.
Fat free still means calorie laden–be careful when eating those low fat cakes, cookies, and ice creams.
Share–order one dessert for two people when at a restaurant.
I highly recommed picking up a copy of the Portion Teller - small changes can make big differences on the scale! If you combine the principles of this book along with our total body workouts at Texas Fit Chicks boot camp, your body will completely CHANGE! Check out Melisa, who successfully changed her portion sizes and trained with us - her results are proof it works!
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