Here we go. Healthy eating is the start of effective weight control. It means finding simple healthy ways to reduce the number of calories you consume each day. It is the small changes you make that make a big difference. Summer is the perfect time to start.

Try these steps to make a start and then find ways that can give you additional advantage.

Step 1: Reduce calories with simple substitutions. Reduce added sugars; remember sugar adds calories without vitamins and minerals. Here are a few examples on how to cut back.

You can save 100 to 150 calories by drinking water or no- calorie or low-calorie beverage instead of sugar –sweetened sodas.

Snacking on a small piece of fruit instead of a candy bar can save an average of 190 calories.

A teaspoon of sugar has 14 calories. Switching to your favorite non-caloric sweetener for your beverage, cooking and baking are added calories saved.

Another 140 -280 calories on average, can be saved when you eat smaller portions of your favorite foods.

Step 2: Checking out your food portions. Eating a variety of foods in the appropriate portion size is the core of a sensible weight management plan. The skill of knowing the right portion size takes practice. It is easier at home where there are measuring tools such as scale, measuring cups and dinnerware that are readily available. You can visualize and remember what the right portion looks like on your plate. However, portion size becomes more challenging when you are away from home. Use this guide to measure what counts as a serving.

Bread, Cereal, Rice, and Pasta

1 slice of bread
1 ounce of ready to eat cereal
½ cup of cooked , rice pasta


1 cup of raw leafy vegetables
½ cup of other vegetables, cooked or chopped raw
¾ cup of vegetable juice


1 medium apple, banana
½ cup of chopped, cooked orange or canned fruit
¾ cup of fruit juice

Milk, Yogurt, and Cheese (Choose non -fat or low -fat)

1 cup of milk or yogurt
1-½ ounces of natural cheese
2 ounces of processed cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

2-3 ounces of cooked lean meat, poultry or fish
½ cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat.

Eyeball - What Sensible Servings look like?

A Pair of dice = 1 ounce cheese
Deck of cards = 2-3 ounces of meat
Checkbook = 3 ounces of fish
Ping pong ball = 2 tablespoons peanut butter
Postage stamp = 1 teaspoon butter or margarine

Step 3: Make physical Activity a crucial component as counting calories.

To get more information about food portion tool Click the URL below to get your “Portion Mate” available through and while you are there enter your name and email to download the 3-day meal plan, and as a bonus you’ll get my monthly newsletter.

Author's Bio: 

Hope Anderson is a Registered Dietitian, Licensed Nutritionist Coach, specializing in Healthy Lifestyle. She is passionate about inspiring people how to engage and learn about food, nutrition and its impact on health in making informed decisions for themselves.

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