The Eating Out industry is in a contest to see who can sell us the biggest sandwich, stuffed taco, loaded breakfast croissant or biggest helping on the largest plate, platter or basket. It’s OK, don’t get in a twit. There is a solution.


Order a glass of ice water with lemon, take out box, and request your meat and baked potatoes be cut in half. If they look at you strangely, tell them your Health Advisors told you this is what you need to have for your healthy life style. That works in most situations.


Here is my helping (portion) system

PALM SIZE: cottage cheese, eggs, chicken, lean beef and pork, catfish, salmon, shrimp.

FIST SIZE: (a bit smaller than palm size) whole grain bread, corn tortillas, fresh and fresh frozen fruits, root veggies like taters and sweet taters especially from East Texas. Avoid white bread and white flower. Stick with whole grain.

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TWO FIST SIZE: Brussels sprouts, cabbage, carrots, celery, collard greens, cucumbers, green beans, kale, lettuce, peas, squash, onions, tomatoes. My favorite grocery store makes four or more different salads every day to take home. I get 3 to four servings from each package. Eating salad every day is a good deal.

THUMB FULL SIZE: If you are going to eat salad, you just got to have salad dressing, so go for it in thumb size portions. Ranch, mayo, balsamic vinegar.

Here is some more good stuff that are in my thumb full size category. Avocados, olives, peanut butter, peanuts, all kinds of seeds, and nuts, olive oil, canola oil.

The experts’ reefer to this batch of my favorite food as good fats. I like to call them the good oil that keeps all my moving parts from rusting.


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Eat smaller portions and plenty of fresh and fresh frozen fruits and veggies. Don’t forget the nuts.  Chew the up good 



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