Snacking Portion Control

weight control
Written By Judy Doherty, MPS, PCII

https://vimeo.com/11137261Welcome to portion control! Here is the first video, snacking, in our series for Portion Control by the MealHere is what we found in our DVD/Video research:Snacks come in all sized packages and bags. Don't let the food manufacturer decide your serving. Many packages and bags look like one serving but they are many more. Most of these packaged foods are very high in calorie density. A single one ounce serving of most items is around 140 calories. To put this in perspective, a one ounce piece of fruit would be around 20 calories.We did find that a simple way to eyeball a one ounce serving is not to count potato chips - who would do that - but the one ounce serving most of the time is about a handful. Don't eat out of a bag - put a handful on a small plate.In the video you can see where we make a fun platter of fruits, vegetables and a few whole grain crackers. This gives you a fun variety and a whole plate of nutritious food for just 120-150 calories. Compare at the end where you can see a pile of chips versus a whole plate of food for the same amount - which do you think would make you feel more full?There is truth to the Ruffles potato chip commercial - you can't eat just one!There is more info on this video here.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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