Controlling Portion Size And Meatless Monday Bbq Mushroom Quesadillas - Fight the Fat Foodie Blog at - 217668

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Controlling portion size and Meatless Monday BBQ Mushroom Quesadillas 
Jan. 16, 2011 8:26 pm 
Updated: Jan. 17, 2011 1:14 pm

Did you make a healthy resolution for the new year? How's it going? Are you taking small steps? Did you start with picking healthier versions of ingredients in your cooking?

Now that you're thinking about what you're eating, it's time to start thinking about how much. Restaurants  and food companies aren't the best at helping either. That 12 ounce steak at the restaurant is actually 3-times what a serving of lean protein is. Or, the box of pasta that says it has about 4 servings in the cooking instructions actually points out that it is 6 when you look at the nutrition data. Here are some suggestions for controlling portion sizes:

  • Read the nutrition information on the package and prepare dishes accordingly
  • Get a food scale use it
  • Measure and plate servings and take your plate to the table instead putting serving dishes filled with food on the table
  • Portion out snackfoods in advance so that you're not tempted to reach back into the bag or box for "just one more."
  • Use a smaller plate so that you're not tempted to fill it.
  • If you're still hungry after one serving, take a break before going back for seconds. It can take up 20 minutes for your stomach to let your mind know you're full.
  • You can get more information on what is appropriate portion sizes from the USDA.
One of the great things about this dish is that it is very clear exactly what one serving is. That's on top of the fact it is full of delicious flavors. It is a wonderful meatless dish that even your meat lovers will enjoy. Inspired by a recipe from Eating Well, it gives you a little savory, a little sweet, a little earthy and a little heat. And if that's not enough, it's incredibly quick and easy!

I served it with a lightened corn salad, salsa and light sour cream.

Nutrition information from Calories: 302, Fat: 9 grams, Carbohydrate: 46 grams, Fiber: 6 grams, Protein: 13 grams, Weight Watchers PointsPlus: 8. 

Let's eat!

Get the recipe at Fight the Fat Foodie.

Deal of the Day: A food scale is inexpensive, but a priceless tool for living a healthier lifestyle.
Jan. 17, 2011 8:29 am
Great Blog! Bed, Bath & Beyond had food scales for around $10 & they always have coupons. They will even take expired ones. I love my scale for getting the right amount of chips. I don't know if this is true or not but someone told me years ago when you feel hungry but shouldn't be you might really need a drink of water. I've noticed when I crave snacks but shouldn't really be hungry a glass of water will get rid of the craving.
Jan. 17, 2011 10:46 am
Interesting blog! I remember when I was younger (and always hungry), mum would always say 'wait 20 minutes, if you are still hungry, have a piece of fruit.' Or 'have a big glass of water.' Apparently about a lot of the time we think we are hungry we are actually thirsty. I would love to buy kitchen scales, but have to wait until my husband starts working again. So true about portion-ing snacks in advance!
Jan. 17, 2011 1:14 pm
I am enjoying reading your 'Meatless Monday' ideas. Thanks for this great Blog=:)
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I love food! But I let that love get the best of me and my weight ballooned to more than 300 pounds. My wife and I joined Weight Watchers and, over a three-year period, I lost 100 pounds. However, I refused to give up on the foods I love, from Alfredo to cheeseburgers. I set out to find ways to eat almost anything I wanted, but to prepare it in a healthy way. Now, I'm sharing my love of food and cooking with others interested in living a healthy lifestyle.
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