what is ONE serving???

One serving actually might be a lot less than you think. One serving of certain things you may get at restaurants usually are way out of control, and not even close to being one portion.

For french fries, one portion is really only about nine or so fries. And we all know how fast that go down.

A serving of fruit would be one apple or orange, half a banana, or one cup of melon or fresh berries. Women can enjoy two fruit servings a day and three vegetable. So pick the ones you're sure to like! Keep track and control of what you eat, it'll help you easily cut back and shed those pounds. Sometimes seeing what you consume every day written down can do wonders.

Not meat on the other hand, even less of that is one serving. Only one ounce of meat is one serving, but women can enjoy a good four to eight servings of meat. If you're a protein lover, here's your chance to dive in! Men can actually increase their protein consumption to seven or 12 servings.

Dairy, try to stay away from it I think, well as much as you can, but if you're a milk fan, women can indulge in two to three servings daily. A serving of milk would be one cup, or half cup cottage cheese. Of course there are more options to dairy, but that's just general.

Cut Out That Sugar!

Aloha kanaka ma keia la, (hello all on this day)

Please, don't go around eating death everyday. Sugar will seriously do some damage to your body. It's hard to believe because it doesn't seem like we'd consume a lot of sugar every day. Although, if you really stop and think about it, sugar is in everything.

Also, what I found interesting was, there's a lot of info. about there about how grains are good and they provide your body with the needed, fiber....But grains turn to sugar when consumed, and you can get just as much or even more fiber from vegetables. crazy right?

hows that for sugar? (see photo of brown and refined white sugar)

I propose you try to cut down on your sugar intake, limit it..Keep a food journal and how many grams of sugar you eat a day. Though, keep in mind, sugars in fruits and candy are different, as well as the sugars in sodas. Sugar can weaken your eyesight, damage your kidneys, can promote tooth decay (EWW).


Shape.com, a great reference site for me, explains that you really shouldn't have more than 40 grams of added sugar daily for a 2,000 calorie diet, which is 10 teaspoons. For a 1,600 cal. diet, no more than six teaspoons, or 24 grams. It's also reported that majority of the sugar comes from drinks. (i.e. Coke, Pepsi, all those sodas).

Oh right, don't forget that, sports bars, gels and cereals are all sugar, just take a gander at the ingredients, it's quick shocking at times. Sugar is so addicting and is hard to cut, but you WILL feel a difference when you cut back on it.

learn more!