The Easy Guide to Serving Sizes

Decode serving sizes once and for all.

From large servings at restaurants to super-sized drinks, it’s no surprise that our portions are getting bigger. In fact, one study found that today's servings are 50 to 150 calories larger than their counterparts in the 1980s. While that may not seem like a lot, it adds up! Even 100 extra calories a day can lead to a weight gain of 10 pounds a year. As larger servings become more and more common, it can distort what we view as a normal portion. While the best way to find out how much you’re eating is to measure it out, measuring and weighing food can be a real pain and it isn’t practical to whip out a measuring cup when you’re eating out. Megan Casper, M.S., RDN, owner of Megan Casper Nutrition, and writer for Nourished Bite has come up with an easy way to estimate your serving sizes and keep your portions - and weight - in check. Print this cheat sheet and keep it handy when you dine out or cook at home.


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Your 100-Calorie Serving Size Guide

The Ultimate Food Label Guide

Quiz: Do You Know How to Read a Nutrition Label?

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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