Overeating not only causes rapid weight gain, but high blood pressure, diabetes, kidney disease, or even a ruptured stomach can be result. Serving sizes have been blow out of proportion these days and can actually be rather scary. Below are the recommended serving sizes as well as a few helpful tips to prevent overeating.

Recommended Serving Sizes

Bread/Cereal/Rice/Pasta: 1 slice of bread/toast or 1/2 cup (eat 6-11 servings per day)

Fruit: 1 piece of fruit or 6 oz. glass of 100% fruit juice (eat 2-4 servings per day)

Vegetables: 1 cup or 1 whole medium baked potato (eat 3-5 servings per day)

Meat/Poultry/Fish/Nuts/Eggs: 1 egg, 3 oz. of meat/poultry/fish, or 1 oz. of nuts (eat 2-3 servings per day)

Dairy: 8 oz. glass of skim milk or 1 oz. cheese (eat 2-3 servings per day)

Fats/Oils/Sweets: Use sparingly (less than 10% of daily food intake)

Top 10 Ways To Prevent Overeating

1. Don’t buy food in bulk
2. Eat recommended serving sizes
3. Drink a glass of water before, during, and after a meal
4. Don’t grocery shop on an empty stomach
5. Take your time while eating
6. Start a meal with fruit (apple) or raw vegetables
7. Eat small, healthy snacks throughout the day to reduce hunger
8. Avoid stressful situations
9. When dining out, ask the server to box half the meal in a to-go box before serving it
10. Exercise

Post from: Diets in Review Blog

Top 10 Ways To Prevent Overeating

For instance, you can compare a McDonald’s grilled chicken salad to Panera’s grilled chicken Caesar salad, to find that the McDonald’s version is a better choice; or you can compare generic potato chips against Baked Lays and receive a complete nutritional analysis of calories, fat, carbs and protein grams.

Or if all you want to do is do a general query for orange juice, all you do is simply type “orange juice” in the query box and you’ll receive a list of generic OJs from concentrate to freshly squeezed and the nutritional profile of each.

You can also specify your search to a brand. For instance, the query for “Tropicana orange juice” will yield a laundry list of all of Tropicana’s orange juices and how their nutrition stats stack up against each other.

Make sure you take notice of serving sizes. Some are easy to discern while others may require a bit of calculating on your end.

Test your own food questions at TwoFoods and discover for yourself how your favorite eats compare to one another so you can choose the healthier option.

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TwoFoods: Your Diet’s New Best Friend

We all know that whatever is in a hot dog is questionable, but do you think Joey Chestnut, of the U.S., and Takeu Kobayashi, of Japan, have ever stopped to read the food label on their pile of hot dogs? We think not. The folks at CalorieLab did the math and calculated exactly what the nutritional aftermath looks like when you eat 66 hot dogs on 66 buns (the total consumed by Chestnut in the 2007 event).

That tallies up to 6,600 grams of hot dogs and buns, 14.5 pounds, eaten in a regulation time of 10 minutes! After reading this, we dare you to keep down your hot dogs.

• 19,600 Calories (about 10 days’ worth of calories)
• 1,280g Fat (that’s 2.82 pounds)
• 490g Saturated Fat (1.08 pounds of the unhealthy fat)
• 43,410mg Sodium (1.53 oz, or 1,800 times the RDA)

There’s no telling what kind of health repercussions these two hot dog connoisseurs face afterward. Tummy aches are sure to ensue, and hopefully a lot of fruits and vegetables!

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Nathan’s Famous Hot Dog Eating Contest Yields Frightening Nutrition Facts

What’s the problem in this scenario?  (Other than the fact that I’m eating while just about asleep, that is…) The almost certain culprit would be the way that I poured the cereal.  Free form, loose and flowing are great things for art work, but they really play havoc on your diet.  Flip that cereal box around, see where it say SERVING SIZE?  Yeah, those words are actually there for a reason, not just as pretty filler for white space.

Do what I did when I was trying to lose weight, and actually measure out the recommended serving size — usually somewhere between 1/2 and 3/4 cup.  Pour that amount into the bowl that you usually use.  Now, pick yourself up off the floor and realize that you’ve been eating two, three or more times the amount — which means, my pretties, that you’ve been eating that many more calories. So your stalled weight loss, the problem you’ve been having with those last ten pounds?  It might be solved by being aware of serving size.  This thought philosophy relates to every meal, try to learn correct portion sizes.

Eating too much, even of a good thing, is still eating too much.  Large portion sizes are one of the biggest downfalls to successful weight loss — I know it was for me.  Once I got past the thought that the low-fat chips were a good thing (are, don’t get me wrong, they are, in the PROPER serving size) and stopped eating three times the proper amount — well, then, and only then, was I on my way to successful weight loss.

Post from: Diets in Review Blog

Serving Size is Not Just a Suggestion