This week I am experimenting with some new rice recipes. My plan is to cook a big batch of rice at the beginning of the week, and then use it all week in different ways. Doing this will help me to stick to portion sizes so I don't run out before I make the last meal. Portion sizes are becoming more important around here as prices just keep going up and up with no relief. I've really never purposefully controlled portions, I mean with smaller kids you put smaller portions on their plates or whatever, but I think now I am going to have to be more purposeful.
Almost all recipes have a number of servings you can expect to get out of a recipe. Most of the time, I don't pay any attention to that unless it is an unfamiliar recipe and I want to make sure that it will be enough. So I am going to start there. I don't want to scrimp on anyone's nutrition, but I found out that published recipes and packaged food all figure out their serving sizes using tables that the USDA created, so I am not too worried. I am more worried about my family complaining about it. My new go to phrase is going to be "Still hungry? I'll make some peanut butter crackers in a bit or you can have some carrots" and if they are still hungry, they can have some peanut butter on saltines or some carrots. We'll just have to see, I'll keep you updated!
Here is some information I copied from Medlineplus.gov. They have a lot more great information on their page, but here are some easy quick tips.
A recommended serving size is the amount of each food that you are
supposed to eat during a meal or snack. A portion is the amount of food
that you actually eat. If you eat more or less than the recommended
serving size, you may get either too much or too little of the nutrients
you need.
Use your hand and other everyday objects to measure portion sizes:
- One serving of meat or poultry is the palm of your hand or a deck of cards
- One serving of cooked beans is 1/2 cup or the size of a woman's clenched fist
- One 3-ounce (84 grams) serving of fish is a checkbook
- One-half cup (40 grams) of ice cream is a tennis ball
- One serving of cheese is a pair of dice
- One-half cup (80 grams) of cooked rice, pasta, or snacks such as chips or pretzels is a rounded handful, or a tennis ball
- One serving of a pancake or waffle is a compact disc
- Two tablespoons (36 grams) of peanut butter is a ping-pong ball
You should eat five or more servings of fruits and vegetables each day to help reduce your risk of cancer and other diseases. Fruits and vegetables are low in fat and high in fiber. They will also help fill you up so that you are satisfied at the end of your meals. They do contain calories, so you should not eat an unlimited amount, especially when it comes to fruits.
How to measure out the correct serving sizes of fruits and vegetables:
- One cup (90 grams) of chopped raw fruits or vegetables is a woman's fist or a baseball
- One medium apple or orange is a tennis ball
- One-quarter cup (35 grams) of dried fruit or nuts is a golf ball or small handful
- One cup (30 grams) of lettuce is four leaves (Romaine lettuce)
- One medium baked potato is a computer mouse
I will say that when I saw what a serving of cheese is, it broke my heart a little, haha. I love cheese!
Here is this weeks menu plan, hope you have a great week!
Monday-
- Breakfast- Leftover pancakes, banana
- Lunch- Sandwiches, crackers, apple
- Dinner- Easy Veggie Stir Fry with some canned chick peas thrown in, garlic toast
Tuesday-
- Breakfast- Oatmeal, banana
- Lunch- Ham and cream cheese roll ups, crackers, carrot and celery sticks
- Dinner- Rice Balls with meatless, jarred spaghetti sauce, salad, garlic toast
Wednesday-
- Breakfast- Oatmeal, banana
- Lunch- PB&J Sandwiches, crackers, apples
- Dinner- Broccoli Cheddar Rice casserole, green beans mixed with a can of Glory brand butter beans, garlic toast
Thursday-
- Breakfast- Peanut butter toast, banana
- Lunch- Ham and cheese roll ups, crackers, carrots and celery sticks
- Dinner- Chicken and Rice soup, biscuits (I will boil 2 chicken leg quarters, then shred one for soup and save the other for tomorrow's fried rice)
Friday-
- Breakfast- Oatmeal, banana
- Lunch- PB&J Sandwiches, crackers, carrots and celery
- Dinner- Chicken fried rice, pineapple
Saturday-
- Brunch- Fried egg and bologna sandwiches, fried potatoes and onions
- Dinner- Meat loaf, Rice fritters, peas, biscuits
Sunday-
- Brunch- Pancakes, homemade pancake syrup, scrambled eggs
- Dinner- 4 Layer Burritos, corn, chips and salsa
Have a good week!
~ Sarah
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