Plate Up the Right Portion

I'm no math whiz, but I can divide a plate into four sections to plan meals without confusing the issue with details about food groups, points, fat or carb grams, etc.

Here's Dr. Phil's solution:

At each meal, fill one section of the plate with a protein, another section with a starch, and the remaining two sections with vegetables of a vegetable and a fruit. Proportioned in this manner, these foods form the foundation of your daily meals.

I agree that if you're trying to control your intake of a substance, even if that substance is food, you have to get your focus off it, or you'll only be fueling your obsession.

Here's his easy way to measure portion control relative to the size of your hand or a tennis ball:

* A serving of meat, fish or poultry should be about the size of the palm of your hand.

* Fruit and vegetable servings should be about the size of your hand when it is cupped, or about the size of a tennis ball (which equals 1/2 cup). Same for a serving of cottage cheese, rice, pasta, cereal or starchy vegetables.

* Whenever you need a cupful of something like milk or yogurt, a serving the size of a fist or two tennis balls is about the right amount.

* A slice of bread, one small roll, or half a bagel or bun counts as one serving.

* A serving of sandwich cheese is one slice.

* As for fats and oil or nuts and seeds, a reasonable serving is about the size of your thumb (or half your thumb if you have big fingers).

Once you get the hang of it, portion management becomes automatic.

Tips from The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom
Tuesday Weigh-in:
Since January 15, I've lost 15 pounds and 12-1/2 inches.