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Medical Video: Healthy Eating - Portion Control
To keep you from eating more than you should (or even less), it's important to know with certainty what your daily meals are. How do you measure it?
Things in your kitchen might help.
Cutlery
Measure the glass you have and record the number of ounces that can be loaded in each of the glasses.
Do the same for the bowl and pay attention to what 4 ounces (1/2 cup), 6 ounces (3/4 cups), and 8 ounces (1 cup) look. Are you eating more than you should?
Pay attention to the dishes in your kitchen. Take measurements to get estimates like what 4 ounces of meat, 1 cup of vegetables, and ½ cup of pasta or wheat are seen on a plate.
Your kitchen equipment
Complete your kitchen with the basic equipment listed below. This will help you prepare everything needed to cook healthy food at home. What do you have? What do you not have?
Knives - 3 or 4 inch paring knives, serrated knives, and 6 or 10 inch chef knives.
Soup spoons and large spoons for cooking on the stove - wooden spoons and sturdy metal.
Measuring cup and spoon.
Mixing equipment - mixer and the whisk.
Spatula
Cutting board
Pan and pan
Vegetable peeler and cheese grater
Can opener
Clean the kitchen
Set aside time to clean your kitchen. Save the food supply in the closet. Dispose of food that you don't need.
Clean the fridge too, and dispose of food that has expired. Below is a list of the durability of some foods that should be stored in the refrigerator:
- Fresh fish - 1 to 2 days if stored in the freezer and tightly wrapped
- Fresh poultry - 1 to 2 days; 1 day if cut into several parts
- Beef or pork - 3 to 5 days; if chopped, use it within 2 days
- Cream - 3 to 4 days
- Meat packaging - 3 to 5 days after opening, 2 weeks if it's still closed
- Milk - 5 to 7 days after the sale
- Soft cheese - 1 week, if stored in a rare place of air (remove if there are fungi)
- Hot dog - 7 days after the sale
- Cream cheese - 1 to 2 weeks
- Butter - 3 weeks if open, 1 to 3 months if not open
- Hard cheese - 3 to 4 weeks if open (6 months if not open)
- Eggs - 3 to 5 weeks if purchased before the date on the box.
