Guide to perfect portion sizes

When trying to get fit and achieve the best body you want, one key element that is often overlooked or unknown; is food proportion.  So you mean to tell me two pancakes is more than the recommended portion size?? We are sorry to say, yes it is. But eating healthy and also enjoying the things you love (like pancakes) is all about portioning the food out and eating the 'not so healthy' options in moderation. We have taken a guide from USDA nutrition that will help to show you what a portion size may be when you don't have your handy measuring cups around.


Grains
1/2 cup cooked rice or pasta = one scoop of ice cream
1/2 cup hot cereal = your hand in a fist
1 pancake = a computer disk (CD)

Vegetables
1 cup of green salad = a baseball
1/2 cooked broccoli = a lightbulb 
1 baked potato = your hand in a fist

Fruits
1/2 fresh or canned fruit = 7 cotton balls
1/4 cup of raisins = 1 large egg

Dairy Products
2 slices of cheese = 2 CD's 
8 oz of milk = a half filled water bottle

Meats, Nuts & Beans
2 tablespoons of peanut butter = a golf ball
3 oz of cooked meat, fish or chicken = a deck of cards
1 ounce of nuts = 1 cupped handful, 20-24 almonds or 48 pistachios

Oils & Fats
1 tablespoon of butter or margarine = a postage stamp
1 tablespoon of salad dressing = a silver dollar

>>Keep in mind that it doesn't mean you can just have just A pancake at breakfast; just pair it with eggs, fruits and vegetables to make it a well rounded meal that will keep you feeling full and energized longer!

5 Energizing Breakfast Ideas

How many times have you skipped breakfast because you were in a hurry or just plain not hungry? If you have done this in the past or even today, you will know that about 1-3 hours into your day you are... ABSOLUTELY STARVING!! So, you reach for that donut that's being offered or eat an extra serving or two at lunch and then are left feeling tired and blah. Breakfast is the most important meal of the day, as we have all heard, because after waking up after 8+ hours of sleep, you are' breaking the fast'. Your brain and muscles need energy to function, so by choosing lean proteins, whole grains and lots of vitamins in the morning you will be well energized for hours AND be able to pass up those unhealthy mid morning snacks and/or avoid overeating at lunch. Sometimes when you are in a hurry its hard to think about what to make that's healthy and tastes good...well fret no more...here are 5 different breakfast options that are easy, nutritious and taste good!

1. Greek yogurt with a drizzle of honey, nuts & mixed berries

2. Eggs & 1 piece of whole grain toast

3. Kashi Go Lean Crunch cereal topped with berries

4. Oatmeal with blueberries and peanut/almond butter

5. Protein Fruit Smoothie
     ~ 1/2 cup mixed berries, 1 banana, 1/2 cup almond or skim milk, 1 scoop of protein powder, 1tsp peanut butter