You might be making these mistakes in portion sizes when maintaining a food diary. It is important to read the food labels before assuming that a certain amount makes one serving or has so many calories.
Take for instance cereal, do you ever measure the amount of cereal you consume? For some cereals it is one cup for others it is 3/4 cup.
Most people simply tip the cereal box and pour the cereal into their bowls never measuring. Some folks go for seconds. So, you might be actually eating 3-4 servings of cereal instead of the daily recommended one serving.
Lean chicken with out skin or fat is a healthy choice. But what is the serving size that is optimum for an adult? It is 3-4 ounces. It is about the size of deck of cards.
Depending on your choice of vendor the size of chicken varies dramatically. Some pre-packed chicken breast size are 2-3 recommended size.
So, make sure that you are following guidelines set by FDA. Yes, lean protein is good for you. But, unless you are following a bodybuilders diet or that of an athlete you don’t large amounts of this healthy protein.
Follow the dietary recommendation for an adult of your size and weight and you do fine.
Hamburgers served at restatements are huge. You can not count this as one serving of hamburger. The recommended size of beef is 3 ounces.
The quarter-pound is slightly more at 4 ounces. But some of the burgers served are much bigger in size and probably contain half a pound of meat in them.
So you cannot say that you had one serving of beef. It would probably 2-3 servings. So keep a close watch on portion size if you are keen on keeping track of your diet.
Coffee creamers are some of biggest culprits when it comes fat consumption. Even the fat-free versions are not free of calories.
If you are consuming 3-4 mugs of coffee a day, you will easily be exceeding the daily recommended fat intake since no one actually pulls out a tablespoon while measuring the cream.
The recommended dose is one tablespoon of cream. If you consume 4 mugs of latte you are actually consuming 4 table spoons or more of the offending cream.
That is if you religiously measure the cream. If not you are probably consuming much more and not even noticing it.
The above are not only common foods that we make mistakes with. Bread, fruits, salad dressings and rice servings are also generally not known and we tend to overeat them.