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Weight Loss, Fitness & Health Weight Loss, Fitness & Health

Bikini Bootcamp Challenge Day 6: Healthy Portions

Posted by on May. 6, 2013 at 8:32 AM
  • 132 Replies

Welcome to Day 6 of the Bikini Bootcamp Challenge!

How much you eat is just as important as what you eat!

In order to achieve weight loss, a healthy diet is key. Part of that equation is portion control. Too much healthy food can also sabotage your efforts.

How much you eat is just as important as what you eat. Today is all about retraining your eyes and portion control.

  • 25% of your plate should be Protein
  • 25% of your plate should be Starches (about the size of your fist)
  • 50% of your plate should be Vegetables/Fruit


Here are a few tips to understanding healthy serving sizes. The following examples are equivalent to one healthy serving size.

  • A cup of vegetables or fruit is the size of your fist.
  • 3 ounces of meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as nuts is about the size of a cupped handful.
  • Apple is the size of a baseball.
  • Potato is the size of a computer mouse.
  • Bagel is the size of a hockey puck.
  • Rice is the size of a cupcake wrapper.
  • An ounce of cheese is the size of your whole thumb (from the tip to the base).

Eat a variety of  foods - lean protein, whole grains, fruits, vegetables and good fats like omega-3.
Eat at least 5 servings of fruits and vegetables a day, choosing different colors to ensure optimal nutrition.

Do you use a food scale to weigh and measure your food?

Do you properly portion all of your meals?

Share your portion control tips and guidelines.

**Once you have completed your cardio for the day, click here for the Day 6 Cardio log.

** Don't forget to update your food journal.

** Remember to fit in an extra 10 - 30 minutes of walking in addition to your daily cardio/workout.


at the beach One member who signs up for our Bikini Bootcamp Challenge and replies to 25 of the 30  daily activities will be chosen at random to WIN a $50 gift card!

Click here to sign up:

Join Me for the Bikini Bootcamp Challenge!! Win a $50 gift card and bonus prizes, too!

Join us in the  Healthy Weight Loss group


by on May. 6, 2013 at 8:32 AM
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Replies (1-10):
haileys_mommy06
by Jenn on May. 6, 2013 at 9:05 AM
I don't measure, I need to but I don't. However I do at least count my calories.
MoonShadowDream
by on May. 6, 2013 at 9:06 AM
1 mom liked this

 i dont use a scale to measure my food. I go off how much seems right to me, and i never eat untill i'm full. I eat until i'm satisfied and stop there

tabby1979
by on May. 6, 2013 at 9:06 AM

Do you use a food scale to weigh and measure your food? no dont own one

Do you properly portion all of your meals? mostly


swdesigns
by Member on May. 6, 2013 at 9:07 AM
1 mom liked this

Thanks for the reminder of the healthy portion sizes.  I guarantee I don't properly portion all my meals.  I do try to mix up all of our meals with a variety of fruits and veggies. 

Nicki1995
by on May. 6, 2013 at 9:08 AM
I don't measure, but i pretty much already eat like that.
mommaFruFru
by Member on May. 6, 2013 at 9:08 AM
I try and portion everything. And no I don't own a food scale
pinkcsmtlgy
by on May. 6, 2013 at 9:08 AM

I know I eat way more than I should, especially if i really like something. But I recently bought a food scale to help me out.

lillucky8
by Bronze Member on May. 6, 2013 at 9:11 AM
I dont measure but i do try hard to portion properly, half the plate veggies at dinner and small portions of the rest
Posted on CafeMom Mobile
Paigesmommy78
by on May. 6, 2013 at 9:12 AM
Yeah I need to get better at this I try to portion meals just very good kinda lazy about it
momma-flynn
by on May. 6, 2013 at 9:13 AM
1 mom liked this
Portion size is something that I am working on. Sometimes self control is hard.
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