Breakfast Continued

All right - I busted the large portion of fruit loops yesterday. This pic today represents 1 cup of shredded wheat with skim milk and a bannana. A much better choice. Again the thing to stress is portion size control - you have to know how much is in the bowl if you are to accurately measure the calories.

Check out the motivational video (in quicktime format)

Bad Breakfast

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.

Breakfast

A quick way to remember how much to eat for breakfast -

1 cup fruit

1 cup fat free milk or yogurt

1 serving of whole grain

This equals 250 calories and gets you off to a good start.