Yesterday I gave you the rule for picking a good breakfast. I posted a pic of the same. Today, I will give you an example of a bad breakfast - it exemplifies "portion distortion". The normal serving size for most cereals is 1 cup. The average number of calories is 175 before milk. The example here is fruit loops. In a normal bowl it looks like a reasonable amount. When measured it is 4 cups or 700 calories before the milk!!!! Don't make the mistake of not getting your portion sizes measured accurately.
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