Monday Menu Plan and a Reprint of a Post About Portion Control

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 This week's post contains a new menu plan, but a copy of a couple of posts I made in 2022. Have a great week!

  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!

 

  • Do not eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls. You can also buy single-serving portions of your favorite snack foods. If you buy in bulk, you can divide snacks up into single-serving portions when you get home from the store.
  • Serve food on smaller plates. Eat from a salad plate instead of a dinner plate. Keep serving dishes on the kitchen counter so you will have to get up for seconds. Putting your food out of easy reach and out of sight will make it harder for you to overeat.
  • Do not eat mindlessly. When you snack in front of the television or while doing other activities, you will be distracted enough that you may eat too much. Eat at the table. Focus your attention on your food so you will know when you have had enough to eat.
  • Snack between meals if desired. If you are hungry between meals, eat a healthy, high-fiber snack such as a piece of fruit.. The snack will fill you up so that you do not eat too much at your next meal. Snacks that pair protein and carbohydrates with fiber will leave you more satisfied. Some examples are having an apple with string cheese, whole-wheat crackers with peanut butter, or baby carrots with hummus. 
  • Bulking up your meals with vegetables is one easy way to cut calories while making you feel full. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries. Other ideas to eat more vegetables include replacing meat with mushrooms, adding diced apples to your oatmeal, and using a whole-wheat pita in place of bread so you can stuff it with more vegetables. 
  •  Drink 16 ounces (a big glass) of water before you eat. Filling your stomach with water will naturally make you less likely to overeat.  Plus, some symptoms of dehydration may actually be what's causing you to feel hungry. When you’re feeling hungry, drink water. Thirst is often confused with hunger, so sipping some water before you eat may eliminate what feels like hunger. I know that for myself, if it is not hot outside, I really have to make sure that I drink enough during the day.

 Have you got any tips on keeping your grocery budget in check? Please share, I am always on the lookout for more tips!!!

 

 Here is this week's menu plan!

Monday-

  • Breakfast- leftover pancakes, banana 
  • Lunch- sandwiches, pretzels, carrots and celery sticks
  • Dinner- 4 Layer Burritos, corn, corn bread

Tuesday-

  • Breakfast- Peanut butter oatmeal, scrambled eggs, banana
  • Lunch-  burritos, crackers, cucumber slices
  • Dinner- Taco Pasta, roasted sweet potatoes, bread and butter

Wednesday- 

  • Breakfast-  Eggs and toast, banana
  • Lunch-  egg salad sandwich, pretzels, carrots and celery sticks
  • Dinner- Tomato Herb Rice and White Beans, green beans, garlic toast

Thursday-

Friday-

  • Breakfast- Eggs, toast, banana
  • Lunch-  Leftovers, canned pineapple
  • Dinner- Mini Meatball subs made in hot dog buns, Cole Slaw, roasted potatoes

Saturday-

Sunday-

 Have a good week!

~ Sarah

 

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