Receta Finding Yourself Distorted?
I think we have all heard the phrase 'portion distortion'. At least twice a week I see something along those lines pop up on my home screen and then, not to forget there are the news stories and magazine articles..but what does portion distortion actually mean? In one recent survey, 62% of people said that the kind of food you eat matters more than how much you eat when you’re trying to lose weight. Ehhh, not quite. Eating too much of a good thing still means you are eating calories, and un-used calories results in weight gain. A study in the American Journal of Clinical Nutrition found that women who shrank their portions by 25% cut about 250 calories a day. This equals out to be enough to lose a half-pound a week! A common mistake among calorie counters is misjudging portion size, thus underestimating their daily calorie consumption. Try this: Without using a measuring cup, pour what you think is one cup of dry cereal or scoop a ½ cup of ice cream into a bowl. Now check the actual amount with a measuring cup. If you are like most people, chances are you've overestimated.
Lets talk servings. A serving of fish (3 ounces) should be the size of a checkbook, a serving of steak or chicken should look like a deck of cards, and a potato serving should be no bigger than a computer mouse. Also..
2 Tbs of peanut butter--ping-pong ball
1.5 ounces of cheese-- 4 stacked dice
one quarter cup of dried fruit-- a large egg
1 cup of fresh fruit--a baseball
1 cup of cereal--an adult's fist
If those portions sound frustratingly tee-nine-sey, just start slow. Try easy steps like resisting a few spoonfuls of rice and pasta, or choose just half of a sandwich instead of a whole. Restaurant dining is typically a disaster zone, especially when you are not choosing from the healthier options (That would be the section on the very bottom with about 3 items to choose from.) Don't mistake, I eat out frequently, and browse away from that section myself..BUT-- I always carry a quick fix plan when dining out- Try ordering an appetizers or from the small plates menu instead of a regular entrée. Share dessert. And pack up the leftovers for another meal. Done and done.
In the end, measuring cups will be your best friend (and they are cheap to purchase, too!) Portion out individual servings of foods, snacks, desserts- anything really- based on what the serving size states on the Nutrition Facts Label, or from the suggestions stated above. Try your new found portion controlled ways with this savvy casserole dish- Pull out those measuring cups!
- Hashbrown Chicken Casserole
- INGREDIENTS1-2 tsp canola oil
- 2-3 boneless skinless chicken breasts, cooked and shredded
- 1 (6 oz) can Diced Green Chilis
- 8 oz Sliced Bella Mushroom
- 2 leeks, chopped, white and light green parts only
- 1 medium onion
- 3 cloves garlic, chopped
- 1 (30 oz) package frozen shredded potatoes (hash browns)
- 3/4 cup fat free sour cream
- 1 (10.75 oz) Cream Of Mushroom Soup 98% Fat Free
- 2 cups Reduced Fat Sharp Cheddar Cheese, shredded
- 2 cups Corn Flakes
- 1 (15 oz) can Mexican Style stewed tomatoes, drained and chopped
- 2 tsp cumin
- salt and pepper to taste
DIRECTIONS:
Preheat oven to 350°. Heat oil in a large non-stick skillet over medium high heat. Add onion and garlic to pan; cook for 5 minutes or until tender, stirring frequently. Stir in mushrooms and leeks, cooking until soft, 3-4 minutes. Add in the potatoes and cumin; cover and cook for 15 minutes, stirring occasionally, until potatoes are softened and all vegetables are browned.
Combine chicken, 1/4 cup cheese, sour cream, salt, pepper, chilis, tomatoes and soup in a large bowl. Add potato mixture; toss gently to combine. Spoon mixture into an 9 x 13-inch baking dish coated with cooking spray. Crumble corn flakes and mix with remaining cheese. Sprinkle over top of casserole. Cover with foil coated with cooking spray.
Bake casserole, covered, at 350º for 30 minutes. Uncover and bake an additional 30 minutes or until bubbly around edges and cheese begins to brown.
(If making ahead, place in fridge up to one day head of time. Allow to stand at room temperature for at least 15-20 minutes prior to baking.)
Nutritional Information
Serving Size: 1.5 cups
Calories: 350
Fat: 11 g
Carbohydrates: 37g
Fiber: 4 g
Protein: 24 g