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Looking Out for Portion Size Mistakes

By Sara Butler

Part of a healthy eating plan is to choose whole foods. Whole grains, fruits, vegetables, and lean meats should take the place of any prepackaged, highly processed foods if you're trying to focus on your continued health and wellness. But one thing that gets overlooked by many people is portion sizes. You could be eating the healthiest food known to man, but if you have too much of it then you are probably getting more than you bargained for. Here are some tips to help you make better portion control choices -- along with a few of the most common mistakes to be on the lookout for.

Fruit Smoothies

When you blend up your own morning smoothie or hit up your favorite smoothie shop, chances are you're getting about a 20-ounce (or larger) serving. The reality is that you only want to have about a 10- to 12-ounce serving of your favorite smoothie, otherwise you're getting more sugar and calories than you probably want.

To fix this, consider splitting your smoothie up and saving half for the next morning or sharing with a friend. When you make your own at home, fill it with the good stuff such as nut butter and spinach to give it a little extra nutritional oomph. That makes it more of a meal than a snack, which is what it should be for the calories you're having.


Granola is seen as a great alternative to sugary breakfast cereals since it's filled with fruit and whole grains, but how much are you eating? Many people get out their breakfast bowl and fill it with granola when what they should be doing is only having about a one-third of a cup -- or the equivalent of what can fit in your palm.

Granola, while good for you, has a lot of fat and calories. Plus, many store-bought varieties have a lot of added sugars. You can enjoy your granola more by making it at home so you can control how much added sugar is used in the recipe. You can also cut down the calories by using it as only a topping on your morning smoothie or yogurt instead of eating an entire bowl full.

Olive Oil

There's no disputing how good olive oil is for you. It's filled with healthy fats that help your body be able to absorb important vitamins, but it's also very calorie-dense. One tablespoon contains about 120 calories, which makes going overboard on it without measuring a mistake. Bust out your measuring spoons when using olive oil so you know how much you're really getting.

Make sure to stay mindful of what you're eating as well as the amount of food you're getting. Even the healthiest foods can become unhealthy if you go overboard!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Surprise, Tex.

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