42 Part I: Eating Right with Every Bite
Researchers estimate that most people underestimate their portion sizes by
as much as 25 percent, which can really add up. Stay honest with yourself
about the calories you take in. A time will come when you think you know
what^3 ⁄ 4 cup of cereal looks like in your bowl and you don’t have to measure
each time. We strongly recommend measuring every time you can. However,
should you become that confident, at least check yourself periodically to
make sure you’re not experiencing the dreaded “portion creep.” And if you
eat from a bowl that measures one cup, it will be easier to monitor portion
sizes.
Sometimes it isn’t feasible to measure or weigh your foods (like when you go
out to eat). Here’s a guide so that you can visualize what a portion looks like:
✓ 1 cup cereal = a baseball
✓^1 ⁄ 2 cup cooked or raw vegetables = a baseball
✓ 1 ounce or 2 tablespoons avocado or peanut butter = a golf ball
✓ 1 tablespoon olive oil, salad dressing, or mayonnaise = a poker chip
✓ 3 ounces chicken or meat = a deck of cards
✓ 3 ounces fish = a checkbook
✓ 1 slice of bread = a cassette tape
✓ 1 baked or sweet potato = a computer mouse
Estimating the size of your meals
The Japanese have a saying: hara hachi bunme, which means “eat until you
are 80 percent full.” If you take smaller bites, eat slower, and use internal
cues instead of external ones, you’ll enjoy your food more and feel satisfied
sooner.
Your surgeon or dietitian will recommend a calorie level for you to adhere to,
and it varies from practitioner to practitioner. Men may be put on a general
level of 1,300 to 1,500 calories and women at 1,200 to 1,400, or your surgeon
may have you breathe into a small machine to see how many calories you
actually require a day. Whatever the case, follow the recommendation.
You may also be given a meal plan to follow. While some plans require only
three meals a day, some include two or three small snacks. A typical menu
with three snacks may look something like this:
