7 Portion-Size Mistakes You're Probably Making

How much are you actually supposed to eat?

High-quality whole foods are a key component to healthy lifestyle and sustainable fat loss. However, many times the media will promote these foods in ways that make us think the more, the better when this is really not the case!

It seems like avocados are the new, hot trend. People are putting them on everything nowadays!

What are people using?

1/2 or all of the avocado

What should you use?

1/3-1/5 of a medium-sized avocado

The monounsaturated fats found in these foods make calories add up quickly (234 cal in one avocado!).

How to adjust? Slice into quarters and eat/use one portion.

Smoothies can be packed with great nutrients, but also contain a ton of calories and sugar.

What are people doing?

20 oz + servings

What should you do?

10-12oz serving sizes

How to adjust?

Fill the smoothie with vegetables and sources of protein to help create a more well-balanced snack!

What are people doing?

Filling up cereal bowls with this tasty snack

What should you do?

1/4-1/3cup (palm size)

Granola is rather high in fat which causes calories to add up without you even noticing! One cup could be about 400-500 calories plus 20g+ of sugar.

How to adjust?

Make your own! There are so many recipes online that you can really keep it interesting!

What are people doing?

1-2 cups (2-4 scoops)

What should you do?

1/2 cup or 1-2 scoops

Frozen yogurt has more calories than a scoop of traditional plain ice cream!

By overestimating serving sizes, you're adding more saturated fats to your diet.

How to adjust?

Make your own healthier versions like banana ice cream or cut your servings in half while enjoying them more slowly to really savor the taste!

What are people doing?

Eating the whole bagel from a cafe shop with 4-5 tbsp of cream cheese (wow!)

What should people do?

Eat a bagel the size of an English muffin with 1.5-2 tbsp of cream cheese (or other topping)

Bagels tend to be high in added sugars which can cause pre-diabetes and other health-related issues. Plus, overdoing it on the toppings means you're getting way more calories and saturated fat.

How to adjust?

Go easy on the cream cheese and consider buying smaller bagels from the store or half the one from the cafe. You could even split it with a friend!

What are people doing?

A 'quick drizzle' which can easily add up to 3 or more tablespoons

What should people do?

1 tbsp, about the size of a poker chip

Olive oil is rich in healthy fats which help the body absorb Vitamins A, D, E & K! But, it has 120 cals per tablespoon, and those calories can add up very quickly.

How to adjust?

Whip out your measuring spoon and keep things in check. I also like to cook with Olive Oil Spray as a substitute.

I may not be Italian, but it sure is my favorite cuisine!

What are people doing?

A bowlful, or full restaurant entree

What should people do?

1 cup of cooked pasta, about the size of a baseball

You don't have to completely cut out pasta or other grains if you are looking to live a well-balanced lifestyle. But it is important to learn the proper serving sizes and how to accurately measure them so you don't go overboard with your calories.

How to adjust?

Load your pasta with sauteed vegetables and lean protein, like shrimp, to help add volume to the meal. Measure your portions and store the rest for tasty leftovers!

Did you find this article useful? Feel free to let me know how you are making adjustments to your food/lifestyle choices! Follow me @squatlikesarah on Facebook and Instagram to continue learning more about healthy tips and tricks.

XOXO