Have you ever measured the plates you use? I was shocked when I finally did this at home. The two sizes of plates I generally use in my house are 12" and 14". This are far bigger than the 9" plate recommended by many weight management specialists and programs. What to do, what to do? Buy new dishes?
I think for now, I'll choose to weigh and measure my food as accurately as I can. This means I will need to use my kitchen scale, measuring cups and measuring spoons. I will leave them in plain view on my counters to encourage me to use them frequently.
I have also taken the time to measure my "lazy" tools and I have posted this list beside my stove in my kitchen.
Interestingly, I actually was correct about most of my lazy tools. But one that I was really wrong about was my slotted spoon, with which I serve vegetables. I always thought that this served 1/4 cup of veggies. Boy, was I wrong! When I actually measured it, it really holds 1/2 cup...
Let's consider 1/2 cup peas and carrots verses 1/4 cup peas and carrots...
1/4 cup = 18 calories
1/2 cup = 36 calories
So lets say I make this mistake 7 times per week, that's 126 extra calories per week
or 6552 calories per year. Yeaks!
We can see here, that accurate measuring can really make a difference. Peas and carrots is for a relatively low calorie food. What if we made this mistake with yogurt or cake or chocolate? I know you are not having such foods every day, but one mistake per day, regardless of the food that has been recorded improperly can really add up.
I have also looked again at the chooseMyPlate.gov website. I really like this idea because it gives visual cues as to how much of each food group to eat. I plan to buy myself four 9" plates in the near future and use this technique whenever I am in a hurry.
I know that accurate measuring, effective tracking and being accountable to our group will help me reach my healthy living goals.
Five weeks down, 12 weeks to go.
We can do this together.