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A “portion” is the amount of food eaten with one meal. There is a difference between a “serving” size and a portion. The serving size is listed on a product`s Nutrition Facts. The serving size and portion don`t always coincide.

The Nutrition Facts are printed on most packaged food and show how many calories, fat, sodium, or carbohydrates are in one serving of food. Sometimes a portion size may include two or three standard servings.

Put the serving size on a plate before eating it. This way, the standard serving can be compared to the actual amount of food you usually eat.

Serving sizes may be associated with everyday objects. For instance, the serving size of a cup of cereals or a baked potato should be as big as a fist. A medium fruit should be of the size of a baseball.

Half a cup of fresh fruits, ice cream, or the same amount of cooked rice, potato, or pasta should be like half of a baseball. The serving size for peanut butter is the size of a ping pong ball while the one for chips is one ounce.

This doesn`t mean portion sizes should be measured all the time. After a while serving size will be easily recognized. Portion size can be controlled by eating slowly and not in front of the TV. Enjoy the taste of the food and realize when it`s time to stop by eating only during meal times.

Portion size may be influenced by irregular meals. If the meals have large intervals between them, or are skipped, people may be tempted to eat more at the next meal. The best solution is to have regular meals.

When eating out, be precautious, stop when feel full, or share the meal. Large beverages and “supersize” sugar-sweetened drinks should be also avoided.

It is essential to choose the right portion size as well as nutritious foods. This way a healthy weight can be maintained.

Do you feel tired lately and have no energy? Try to fix the problem from the inside. Be careful what you eat. There are some things that may provide you the energy you need, and you may have no clue about them.
Cereals. They eliminate sugar slowly, so you`ll have a constant energy level. At the same time, they`re a good source of vitamin B, which makes the spleen work better. Specialists recommend that breakfast include a bowl of low-fat milk with cereals.
Corn. It`s full of nutrients that give you energy and maintain a constant level of glucose. This way you`ll concentrate better. In the morning you may try boiled corn with some honey.
Parsley. It`s rich in vitamin B12 and has more vitamin C that citric. It`s recommended for most foods in large amounts.

Green vegetables. Broccoli, asparagus, and spinach have vitamin B, magnesium, and iron. Eat them at lunch or dinner instead of fries.

Peaches. They have large amounts of water and a laxative effect. Peaches also help eliminate the toxins. The diet with peaches where you eat 2 oz. of peach per day is also recommended for two or three days when you want to clean your system.

Sunflower seeds. They are rich in magnesium, iron, copper, vitamin B, proteins, and zinc.

Grapes. Because of their large amount of magnesium, grapes are involved in the first stage of transforming glucose into energy. They also have a laxative effect and clean the body. However, in large amounts they may cause heart burns.

Pumpkins. A food with pumpkins, some salt, and vegetables is perfect to stay in shape and get some energy.