Ah, I remember my life before kids. I could workout in peace without many interruptions… then my kids came along, and boy did life change. Exercising with kids around is completely different. Don’t get me wrong, I love it! They bring me double the joy AND double the worry and tears. But if I didn’t have those tears, I wouldn’t have double the joy either, right? Although I love this life, exercising with kids can be hard! I needed to finds ways to continue exercing with kids who were ALWAYS AROUND!
How Do I Exercise When My Kids are Always Around?
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Plan a daily physically active game you can do with your child. Play tag, catch, soccer, or freeze dance with your children. You are playing and checking exercise off your list all at once. And just like that you are exercising with kids!
Make your weekend family outings physical ones like biking, swimming, or miniature golf. Go to an amusement park, or a park and play on the playground. Try canoeing, rock wall climbing, hula hoop, fly a kite, ice-skating, or jump rope. Go to a bowling alley, batting cage, or hit golf balls at a driving range. Set up fun obstacle courses using fun outdoor toys, play outdoor games like catch or tag. Play laser tag or ultimate Frisbee. Okay, now I am ready for a weekend just thinking about these fun activities.
Walk around your yard while you kids play outdoor games.
Exercise or go for walks while you are waiting for your children at practices like dance, soccer, or piano practice.
Exercise while child plays at park.
Walk in the pool with your baby or while your older child plays.
You can even do sitting exercises when you are trying to be subtle like flexing your stomach or legs. Hold your legs just above the ground to strengthen you leg muscles. Do this while you are waiting in waiting rooms at your children’s check-ups.
Go for a run with your stroller.
Do exercises with your stroller like squats, lunges, and jogging.
Take the stairs with child.
Creative Ways to Exercise with Kids
Set a timer at home and dance with child before and after meals.
Walk the perimeter of the playground while your child plays.
Do squats, step touches, or march in place while you are pushing your child in a swing.
Fun Games to Get Your Family More Active
Did you like the games mentioned above? Below are the links for those games and a few more fun phisically active family games.
I hope you found some great ways to continue exercising with kids. What were some of your favorite “exercising with kids” ideas? This is a post in my DIY weight loss series. If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet Self Assessment and evaluation developed by a registered dietitian.
This site contains affiliate links (Please see full Disclosures here).
When I am looking for promotional products for my blog, “Mindfulness in Faith and Food,” I go to Positive Promotions. These are some of the best promotional products I have seen for a health and fitness or medical business. You can personalize your products with your business name and the more you buy the better the deals. So buying in bulk is a great idea! You can add your business name to anything from a pen, notebook, and t-shirts to something unique like a calorie counter jump rope.
Are these food containers not perfect for a dietitian’s business? As a dietitian, I love the idea of having my blog name, “Mindfulness in Faith and Food” on portion plates. I can handout these plates at different events. Any of these plates would be a hit at a promotional event!
These little tote and fitness bags can be used anywhere. Positive Promotions has soon many duffle bags, totes, grocery bags, yoga bags, and travel bags to choose from. You can find the perfect one for your business. Since my family is avid amusement park visitors, I really like the clear stadium bag for taking into amusement parks.
Positive Promotions has tons of fitness accessory options. From personalized earbuds containers or running belts to personalized yoga mats, they have so many options. I love the walk-n-wallet. You can attach this wallet to your shoe while you run.
If you have read any of my blogs, you know that I love journals. Again, the journal options are endless on this site. I just listed a few examples. They also have several nutrition and fitness specific journals, guides, and tear-off sheets. These are great for passing out at big events.
I like to cook a months-worth of meals all in one day. I grocery shop one day, and then cook and freeze the meals the next day. This month I was able to buy my family of four all the groceries needed for 20 suppers for ONLY $72!!!! In other words, our family of four got 20 meals for $72. Although we don’t get our grocery bill this low every month, we ARE able to save a nice amount EVERY month. So How did we do it?
Three Ways Our Family of Four Ate 20 meals for $72
1. Bulk shopping
I like to buy some of my dry groceries in bulk online. The price per ounce is often as expensive when you buy in bulk. I like to make and freeze all my meals for the month in advance so, of course, I am able ot buy all my groceries for the month in one day. Since I buy all of them in bulk in one day, I am able to save money! If you are interested in learning how to make a month of health freezer meals in one day clickhere.
2. Buy whichever brand is cheaper per ounce. When products are packaged in different quantities, figuring out which is the least expensive can get confusing. I like to look at the price per ounce either listed on the box or online.
3. This last one is the major way I save money while shopping….I use several free money saving sites and apps. I use these on everything, not just groceries.
In fact, I don’t buy anything until I check these 6 sites. Many of these apps and sites give you cash back rebates. If you use these sites/apps to buy items you would buy anyway; then, you will feel like you are actually making money when the rebates come in. The best part is these sites and apps are totally FREE!
So here they are…my top six money saving apps.
Top 6 Money Saving Apps and Sites
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Honey
This is sooo cool. You seriously just shop from your computer like you usually do, and Honey finds working coupon codes while you are shopping at your favorite online stores. The best codes are automatically applied to your cart at checkout! How amazing is that!
I use Ibotta all the time especially when I grocery shop. In fact, I probably save more money on groceries with Ibottathan any other app. So if you are looking for ways to save money on food and groceries specifically, then download Ibottafirst. After you download this FREE app, you can earn cash back rebates three different ways.
1. Earn Rebates when you Shop in a Local Store
Before you shop in a local store, simply select the items on Ibotta that you will be purchasing in the store. For example, Let’s say I decide to run to Wal-mart to buy cheese, pasta, and tomato sauce. Before I enter the store, I click on the Wal-mart icon in the Ibotta app. I scroll through the rebates to see what is available; then, I click on any rebates I want to use. After I finish shopping, I take a picture of my receipt through the Ibotta app, and that is it! I earn cash back on any of the products on the receipt that match with my selected rebates. You can get paid via veno or paypal when you reach $20, and you can reach $20 very quickly.
2. Link a Loyalty Card to your Ibotta App
This might be my favorite Ibotta feature. You can actually link your loyalty cards to Ibotta. For example, I have my Food Lion card linked to Ibotta. Now I don’t even have to take a picture of my receipt after I purchase items. Before I shop, I simply click on any of the Food Lion product rebates available in Ibotta that I plan on buying. Then when I swipe my Food Lion card at the cash register, I automatically get those rebates! It’s so easy!
3. Shop Online through Ibotta, to Get Rebates
This one is so simple. Just go shopping online through the Ibotta app. Let’s say for example, I decide I want to do a little grocery shopping on Amazon. I select Amazon grocery on the Ibotta app, and then I shop Amazon through the app! So easy and convienient.
You can sign up at Ibotta.com as my referral. Ibotta is currently offering a $10 sign up bonus when you sign up with my Ibotta referral link.
Ebates
Ebates works great when you are shopping online. You can buy all kinds of products and save. This app gives you discounts to a huge number of popular stores like Kohl’s, “Bed, Bath, and Beyond”, and of course, Amazon. The list goes on and on. Whenever I am about to buy ANYTHING online, I check this app along with the other apps to see if a coupon or rebate is available. Get a $10 bonus when you sign up for free here as my referral.
Swagbucks
The final app I love to recommend is rather different than the rest because you earn points for awesome gift cards while you shop. You can also earn points for gift cards by taking surveys, answering questions, watching videos, and so much more through the app. Like Ebates, the list of participating stores is huge! I recently earned points when I bought a birthday present for my daughter at the American Girl Online Store, and I also recently earned points when I bought items I needed on Amazon. I have also earned points by simply answering daily survey questions on the Swagbucks app. And these are legit great gift cards!!! You can get $25 gift cards to Amazon, Bath & Body Works, Wal-Mart and so much more! It is pretty amazing. Start getting Swagbucks as my referral by clicking on Swagbucks.com
Best Sites and Apps to Use to Save Money on Groceries
Coupons.com
This is a great app to use when you are grocery shopping at your local grocery store. Like Ibotta, you can link your loyalty card to coupons.com, and like Ibotta, you simply select the coupons you would like to use before you shop in a local store. This coupon is then activated either on your loyalty card at checkout or when you take a picutre of your receipt.
Amazon Warehouse Deals
This last money saving site I love to mention is Amazon Warehouse. This is a site many don’t know about. Here you can find huge discounts on items that were either returned or have some box damage. You can get fantastic deals when you purchase products through Amazon Warehouse Deals.
And that is it… my favorite money saving sites and apps! To save the most money, sign up for all of these free apps. Here are the links to all the apps for you.
Every now and then I like to re-organize my home and life so that my environment is more condusive to a healthy lifestyle. These are some of my favorite health and fitness products. You may want to check out some of these health and fitness products before you start your health and fitness journey. Or check out this list for gifts for your friends and family who love all things health and fitness.
This pretty water bottle includes inspirational words to keep you motivated and uplifted. The water bottle is BPA free as well. My favorite water bottles provide a time marker/measurenent indicator on the bottle so that you can be sure you are taking in enough water throughout your day.
2. Fitbit
I am so excited about this Fitbit! The Fitbit Ionic Smartwatch, Slate Blue/Burnt Orange, One Size (S & L Bands Included) is amazing and looks cool too! Just like the other fitbits, you can track your steps, workouts, calorie burn, sleep, recieve call and text notifications, and many more features. This Ionic includes workouts on your writs with step-by step coaching. You can store and play 300+ songs and access your favorite apps! I would LOVE to get this as a Christmas gift (wink, wink to my husband)
3. Fitbit Bands
Ok, so if your loved one gets this Fitbit or has another Fitbit, you may want to give Fitbit accessories as a gift like a pretty Fitbit band. I am in love with the teal color band for the Fitbit Ionic! Check it out and other pretty colors by clicking the link below:
Okay, Okay so there are a ton of awesome Fitbit accessories, but I will only recommend one more before I move on to other great gift ideas. The Fitbit Aria 2 Wifi + Bluetooth Smart Scale, Black kind of blows my mind! This scale syncs stats automatically to your Fitbit!
The nurtition conscience person or health professional would love the EatSmart Digital Nutrition Scale – Professional Food and Nutrient Calculator. This scale not only weighs your food but also calculates the calories, carbs, fiber, sodium, fats, vitamin K and six other nutrients in the amount of food your are weighing!
Okay so the Luxury Insulated Wine Clutch – Black Crocodile is technically for wine, but what a great way to keep your water cool and your veggie snacks fresh. You can have healthy snacks wherever you go! I mean, its a cooler…in a purse! How awesome is that!
17. Portion Control Plates and Containers
When starting a new weight loss journey, you might find portion control plates, containers, and tools helpful. These plates and tools take the guess work out of portion control. Below are links to a few of my favorites.
18. Fitness Cookie cutters!
These may not exactly be weight loss tools, but I think surrounding yourself with fitness inspired fun items can be very motivating. You don’t have to use them for cookies either. Use them to cut fun shapes into healthy sandwiches or whole wheat quesadillas. What is not to love about this Yoga Silhouette Cutter Set.
The “Mindfulness in Faith and Freezer Meals” ebook not only includes more mindful eating strategies and techniques, but this ebook also includes a detailed freezer meal plan and weight loss guide!
The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:
The “What is Preventing You From Living a Healthier Life?” interactive quiz
Mindful eating techniques and guide
A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes and tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.
Mindfulness in Faith and Freezer Meals eBook
That is it! My favorite health and fitness products! Which were your favorites?
How to Get Coupons and Discounts When You Shop For These Products and More
Lastly, I don’t want to write a shopping post without mentioning how to save money on many Amazon products plus products from a huge list of other stores. I always check these four free apps before I buy anything.
These apps are Ibotta, Coupons.com, Ebates, and Swagbucks
Ibotta and Coupons.com
Ibotta and Coupons.com are very similar. I simply go to the app, select the coupons I want to use before I shop, and then I shop. I can either shop through the app if I am shopping online, or I can shop in a store and scan my receipt after I shop to get the rebates I selected. You can also add rewards cards to your app and the rebates are used automatically when you scan your store rewards card. For example, my Food Lion Card is on the app. I pick out the coupons I want to use on the app before I shop. Then when the cashier scans my card at checkout, the discounts are included.
These apps are totally free. To sign up for Ibotta, click on the link below:
I also like to use Swagbucks. For this app you get points for shopping at certain stores. These store selection is huge. I can buy grocery items on amazon or a birthday present for my daughter at The American Girl store and earn points. You can also earn points by answering daily questions and taking surveys through the swagbucks app. You can use the points to get gift cards!!! And these are legit great gift cards. You can get $25 gift cards to Amazon, Bath & Body Works, Walmart and so much more! It is pretty amazing. Start getting swagbucks as my referral by clicking on the link below:
The final app I use is ebates. You can buy all kinds of products and save. Again, this app gives you discounts to a huge number of popular stores like Kohl’s, “Bed, Bath, and Beyond”, and of course, Amazon. The list goes on and on. Whenever I am about to buy somehting online, I check this app along with the other three apps to see if a coupon or rebate is available. You can download this app as my referral by clicking on the Ebates button below.
Streamline your Grocery Shopping Routine to Finally Get Healthy and Save Money
Get your kitchen organized with these grocery shopping tips for healthy eating, saving money, and weight loss
One of the first steps to eating healthy is having the healthy and delicious option in your house. Deciding what to buy and figuring out how to eat healthy on a budget can feel overwhelming. Here are 21 grocery shopping tips to get your home and kitchen ready for a healthier lifestyle!
To have the healthiest kitchen and save the most money, you may want to do a few things before you shop. A plan, a grocery list, and a phone full of discounts goes a long way. Getting a little organized before you go can relieve stress and help you feel less overwhelmed. Here are a few grocery shopping tips to try before you grocery shop.
Clean out your kitchen of foods that you feel are having a negative impact on your health.
Make your grocery list. There are many ways to go about this. One idea is to plan your meals ahead of time and make a grocery list according to your planned meals and planned snacks. If you follow a list, you’re less likely to make an less nourishing last-minute food choice. Another idea is to make a general grocery list using The Meal Builder Cards found in The Nourishing Meal Builder. The Nourishing Meal Builder shows you how to make nourishing, delicious meal on the fly without meal planning.
Not sure how to meal plan and grocery shop? Try a healthy meal plan app. For help preparing a HEALTHY meal plan and grocery list, you can visit several websites or apps like Mealime.com. The Mealime site and app helps you plan meals and include a grocery list. You can find a healthy grocery list developed by a dietitian at http://dietitiandeanna.com/grocery-lists/
Take it a step further, after planning your meals once a week and following your grocery list; then pre-cook, pre-portion, and freeze food for the week. Then you will be ready to go the whole week and won’t worry about what you are going to eat all week long. Even better, you can even plan frozen meals, make all the meals in one day and freeze them for the rest of the month! I show you how to efficiently do this in the ebook, Mindfulness in Faith and Freezer Meals.
The next step after planning your grocery list, is to find ways to save money. The best strategy I have found is using coupon and rebate apps. These apps are completely FREE!!!! By using these apps, I was able to keep healthy foods in the house AND still save money. I don’t make it too complicated either. So I don’t get overwhelmed, I focus on only four discount apps. I just check these four apps before I shop for anything, not just groceries.
My Four Favorite Money Saving Apps
Ibotta App
The first is Ibottta. You can shop online by clicking on the store selections and shopping at your favorite stores right from the app. You can shop in a brick and mortar store as well, and you can even add your grocery store rewards card to the app! Before you shop, you just pick the coupons in the app that you think you might use. These coupons are added to your rewards card, and your discount will be added to Ibotta when you swipe your card at checkout. If you don’t have a card, no worries. You still pick out your coupons on the app before shopping. Then you scan your receipt in the app to receive the rebate. It is so simple. To sign up for Ibotta with my referral code click the link below:
The second app I use is coupons.com. This works much like Ibotta. I simply select the coupons I want to use before I shop, and then I shop. When I swipe my Food Lion card, for example, the coupons are used automatically! Check it out at Coupons.com
Swagbucks
I also use an app called swagbucks. For this app you get points for shopping at certain stores. These store selection is huge. I can buy groceries on amazon or a birthday present for my daughter at The American Girl store and earn points. You can also earn points by answering daily questions and taking surveys through the swagbucks app. You can use the points to get gift cards!!! And these are legit great gift cards. You can get $25 gift cards to Amazon, “Bath & Body Works”, Walmart and so much more! It is pretty amazing. Start getting swagbucks as my referral by clicking on the link below:
The final app I use doesn’t really have many grocery coupons, but I like to mention it when I mention my other apps. This is ebates. You can buy all kinds of products and save. Again, this app gives you discounts to a huge number of popular stores like Kohl’s, “Bed, Bath, and Beyond”, and of course, Amazon. The list goes on and on. Whenever I am about to buy somehting online, I check this app along with the other three apps to see if a coupon or rebate is available. You can download this app through my referral link by clicking on the Ebates button below.
I can not emphasize enough how huge these saving have been for my family. My friends are amazed at how many groceries I am able to buy for the amount of money spent. When I get that rebate, I feel like I am bringing in money for my family!
By using these apps, you can shop healthy and save money.
5. Okay, so you planned your week or month, you made a grocery list, and you have found all your discounts. Now you are ready to grocery shop. Hold on! Are you hungry? Don’t go grocery shopping when you are hungry. If you are hungry, eat a healthy snack before grocery shopping.
7. Get your children involved by letting them pick a different fruit or vegetable to try each week at dinner. Have them pick a variety of colors.
8. Buy packaged products that have whole foods listed at the first ingredient on a simple ingredients list. Check the labels and look for foods that are more nutrient dense vs. sugar and calorie dense.
9. Make sure the majority of your grocery items are lean meats, fish, vegetables, fruit, nuts, seeds, and whole grains.
10. Stock up on frozen and canned fruits and vegetables like canned peaches and pears so that a healthy option is always on hand.
12. Save time and money during the week by buying foods in bulk like lean protein (chicken breast and ground turkey), pasta, rice, beans, pretzels and cooking a week’s worth on Sunday night. Then, pre-portion the chicken or other meat into deck of card sized portions and store in freezer. Divide other foods into portions after getting back from the grocery store. (Example: make zip lock bags of pretzels.)
13. Don’t buy food just because you have a coupon. Use a coupon only for foods you actually want and use.
14. Avoid buying sugary desserts. Eating sugar causes us to want to eat more so limit sugary foods. In other words, the sweeter the food, the more we want sweeter food. The less sweet the food, the less we desire sweets. For example, if you go a long time without sweets, then a piece of fruit will taste plenty sweet to you and a piece of chocolate cake may taste too sweet to you. But if you continue to eat sweet foods, a piece of fruit will not taste sweet enough and a piece of chocolate cake will be needed to feed your sweet tooth.
Grocery shopping tips for saving money, healthy eating, and weight loss
After Grocery Shopping Tips
Once you are home from your grocery trip, you can unpack in a way that can help you eat healthier throughout the day.
15. While you are unloading the groceries, wash fruits, and pre-portion healthy snacks in small ziplock bags as part of your unloading routine. I keep pre-portions snacks in a lower side shelf of the fridge. I wash grapes, strawberries, blueberries, etc and put a small amount in little ziplock bags. Then I store these individual bags in this lower refrigerator shelf. This is the “kids grab and go” snack shelf. My children know that if they are hungry they can always grab anything from this shelf. I also include cheese squares and yogurt on this healthy snack shelf as well.
16. You can also have a similar healthy snack spot in your pantry. I bought a new shoe rack like the 24 Pockets – SimpleHouseware Crystal Clear Over the Door Hanging Shoe Organizer, Gray (64” x 19”)and hung the rack over the pantry door. I like the clear shoe racks so that my children can easily see what is inside. I keep healthy snacks like popcorn, cups of mandarin oranges, and whole-wheat crackers on the lower shoe compartments. These are snacks my children (and I) can easily grab anytime. I keep a small portion of their favorite not-so-healthy snacks in the higher shoe compartments. My children can’t reach these compartments and have to ask me if they can have these snacks.
Healthy Snack Door Shoe RackHealthy Snack Fridge compartment
17. Store foods out of site. If snacks are sitting on the counter, you are more likely to munch on them throughout the day. When you see them you will constantly crave them.
I hope you found some grocery shopping tips you can use in your home. Which grocery shopping tips did you find most helpful? What grocery shopping tips and tricks do you use when shopping?
The Nourishing Meal Builder
Find out how to make grocery shopping and cooking less stressful in The Nourishing Meal Builder! I don’t even spend time making grocery lists or meal planning now that I follow The Nourishing Meal Builder, and I am making an endless variety of fantastic meals!
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.
Find More Grocery Shopping and Kitchen Organization Tips in “Mindfulness in Faith and Freezer Meals”
The “Mindfulness in Faith and Freezer Meals” ebook not only includes a detailed freezer meal plan and grocery list, but also includes mindful eating strategies and techniques and a weight loss guide.
The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:
The “What is Preventing You From Living a Healthier Life?” interactive quiz
The Mindful Eating Guide
The Importance of Faith
A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes and tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.
What Others are Saying about the “Mindfulness in Faith and Freezer Meal” ebook
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!” Chad, South Carolina
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifing and encouraging!” Wendy, South Carolina
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!” Nicole, South Carolina
Click here to learn more about the “Mindfulness in Faith and Freezer Meals” ebook
Get your kitchen organized with these grocery shopping for weight loss tips
About Lacy Ngo, MS, RDN
Developed by a registered dietitian, Lacy Ngo, MS, RDN, Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition.
Ngo is currently the owner of Mindfulness in Faith and Food, LLC. Several branches fall under the Mindfulness in Faith and Food, LLC umbrella. One is Mindful Vending, which is one of the few dietitian owned and operated vending companies in the nation! She is also the author of two books, Mindfulness in Faith and Freezer Meals and The Nourishing Meal Builder. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
Travel Soccer is no cake walk especially if you are eating cake before the game! Travel soccer players often have to play two games a day and games are frequently on back-to-back days. The soccer player’s meals should provide adequete fuel, hydration, protein, and electrolytes and post-meals also need to replenish nutrients lost during the prior competition. Players want to eat these meals in a time frame that can help prevent hunger AND prevent GI problems due to undigested foods. With the busy schedule and frequent games, sometimes deciding on meals and snacks is overwhelming. This post provides travel soccer meal and snack ideas. Whether you prefer to cook at home or need something you can grab and go, this post has it coverd.
Pre-game Meal Overview
The Pre-game meal should be high in carbohydrates (to maximize glygogen stores, which is the storage form of readily available energy), moderate in protein, low in fat, spicy foods, simple sugars, and fiber. The meal should be eaten 2-4 hours before the game. (I lean towards 2 hours)
During the Game Nutrients Overview
Hydrating with just water is recommended if your competition last for less than an hour. Since soccer is a one-hour sport, frequently drinking water throughout the game is usually preferable. If you are attending a long practice or an all day soccer camp, consume 30 to 60 grams of carbohydrates after an hour to enhance endurance. Consume electrolyte-replenishing products like Gatorade or nuun tablets along with water when you are practicing for longer than an hour. When exercising for an extended period of time (marathon time frame), consume carbohydrates every 15 to 20 minutes. Ex: Gel packs, energy bars (See links below)
A Note about Electrolyte Replenishers
Note that limiting simple sugars is a pre-game recommendation to prevent GI distress, and yet some sports drinks contain simple sugars. This can be confusing since after an hour you will need electrolytes and carbohydrates, but you are also trying to avoid simple sugars. I have heard testimony from some runners that the simple sugars in sports drinks do, in fact, bother their stomach. Everyone is different, and some can tolerate simple sugars a little more than others.
Here are my thoughts on this subject. Ideally you will eat more complex carbohydrates and less simple sugars in your pre-game meals or between game meals and snacks. However, sometimes our bodies run out of energy. Have you ever seen a runner “hit the wall?” These runners have literally run out of fuel. They no longer have the fuel to be able to move! So in a crutch and when you don’t have the time to get the fuel from elsewhere, simple sugars found in sports drinks will do the trick. Sports drinks have the needed carbohydrates, electrolytes, and water all in one place. Therefore, sports drinks are good to have handy in a pinch. Plus, if your glycogen storage (storage form of carbohydrates) is extremely low, these simple sugars are faster acting.
But…
You do have other options. Remember, when you are exercising for over an hour, your body is going to need more electrolytes, carbohydrates, and, of course, water. One option is to get your electrolytes and water through your beverage and your carboydrates through food. You can do this by using electrolyte tablets like nuun tablets in your water. Another option is to get your electrolytes and carbohydrates through food; then, drink plain water to rehydrate. Many energy bars contain electrolytes and more complex carbohydrates like oats. I also love no-bake energy bites as an electrolyte and carbohydrate source. You can find several excellent dietitian developed recipes below. In other words, sports drinks contain all three components: water, electrolytes, and carbohydrates. However, you can combine other options to get all three componets and still consume less simple sugars.
*Note if you have decreased kidney function, be sure to talk with your doctor before using electrolyte supplements or enerygy bars. When you have decreased kidney function, you may need to limit the amount of electrolytes in your diet.
The goal of the between game meal is to replenish glycogen stores, replenish fluid loss, and replenish electrolyte loss. Your meal should be higher in carbohydrates and moderate in protein. You want the meal to satisfy hunger, but not cause GI distress. In other words, you don’t want to eat something too heavy between games.
Ideas to Replenish Electrolytes Between Games:
See above “Ideas to Replenish Electrolytes”
Post Game Meal IF you do NOT have a game the next day: Overview
Your number one priority is to hydrate. The goal of this meal is to replenish glycogen, lipids, and protein lost during the game. You can replenish these adequately with a normal healthy meal. A healthy plate should be ¼ lean carbohydrates, ¼ lean meats, and half fruits and vegetables.
Post Game Meal IF you have another Game AGAIN the Next Day: Overview
The #1 priority is to replace fluid loss. If you have a game the next day, the meal should take place within 30 minutes after the competition. The meal should be high in carbohydrates to replace glycogen loss and moderate in protein. Make sure half your plate is filled with fruits and vegetables as well. THEN, if you are competing AGAIN the next day, you should eat 1 to 1.5 grams of carbohydrate per kg body weight every 2 hours for 6 hours.
Carbohydrates Ideas to Eat Every 2 Hours for 6 Hours (When playing AGAIN the next day)
Remember your pre-game meal, between game meal or snack, and your post game meal especially if your are completing AGAIN the next day should be high in carbohydrates and moderate in protein. Use the table below to pick a meal high in carbohydrate, moderate in protein, and low in spicy foods, simple sugars, and fat.
Pick a Carbohydrate
Pick a Protein
Baked Potato
Lean Turkey
Whole Wheat Pasta
Lean Ground Beef
Whole What Bread (Sandwich)
Grilled Chicken
Brown Rice
Cheese
Whole Wheat Pita
Eggs
Whole Wheat Soft Tortilla
Nuts
Whole Wheat Bagel
Thin slices of chicken
Banana (Eat a whole wheat carb as well; natural simple sugars are ok as long as they are eaten with a complex carb. Complex carbs last longer.)
Orange (Eat a whole wheat carb as well; natural simple sugars are ok as long as they are eaten with a complex carb. Complex carbs last longer)
(Remember pre-game and in between meals should be high in carbs, moderate in protein, and low in fats, fiber, and spicy foods. You don’t want the between game meal to be too heavy since they meal will probably be within 2 hours of the game. Incorporate high fiber fruits, beans, and vegetables in the post-game meal.)
Baked Potato with lean ground turkey and cheese
Whole wheat pasta with lean ground beef and tomato sauce
Whole wheat turkey sandwich with pretzels
Marinated grilled chicken with brown rice
Lasagna
Whole wheat bread with thinly sliced chicken
Omelet sandwich on whole wheat bread and a banana
Turkey and cheese wrap in a whole wheat soft tortilla
Whole Wheat Bagel with cream cheese
Pita bread (whole wheat) with hummus
Whole Wheat French Toast
On-the-Go Meal or Snack Ideas (great for times when you are in a hurry or in between two games):
Whole Wheat Bagel with Cream Cheese
Boiled egg, Pretzels, and a Banana
Popcorn and nuts
Turkey sandwich with pretzels
Peanut Butter or cheese with whole wheat crackers, or
BabyBel cheese and crackers
Total Cereal, orange slices and a boiled egg
Hummus on whole wheat pita bread
A ClifBar and a banana
Popcorn, nuts, and a banana
* Note: When stopping at a restaurant, try to follow the same meal guidelines. For example, when you are eating a pre-game meal, you may want to choose a grilled chicken sandwich without the fries. Fries are higher in fat and can cause more GI distress. Remember to try to avoid higher fat foods and fried foods.
What to Eat Before, During, and After a Performance, Game, or Competition
The Meal Before an Athletic Performance
The goal of the pre-exercise meal is to maximize glycogen stores (which is the sotrage form of readily available energy), provide adequate hydration, minimize hunger, and minimize any undigested foods that can lead to GI distress. In order to meet these goals, the pre-game meal should occur 2 to 4 hours before the game/performance.
The pre-game meal should be high in carbohydrates; that is 60 to 70% of the calories from that meal should be from carbohydrates. A high carbohydrate diet is needed to maintain glycogen stores and blood glucose. Muscle glycogen is used for energy during exercise, and liver glycogen stores are used to maintain stable blood glucose levels during the athletic performance.
The pre-game meal should be moderate in protein. Only 10 to 25% of the calories in the meal should be from protein foods.
Finally, the pre-game meal should be low in fat, low in fiber, low in spicy foods, and low in simple sugars. Meals high in fiber may cause GI distress during a game.
Pre-Game Meal: Quick Reference
Eaten 2 to 4 hours before the performance
High Carbohydrate (60 to 70% of total calories)
Moderate in protein (10 to 25% of total calories)
Low in fat, spicy foods, simple sugars, and fiber (To prevent GI distress)
Pre-game meal examples:
1 cup of pasta, spaghetti, or rice and tomato sauce
Turkey sandwich and pretzels
The “Meal” During an Athletic Performance
The most crucial essential nutrient during a performance is water so be sure to HYDRATE during the game. You should take 3 to 4 sips of water every 15 minutes. If the performance last for more than one hour, you should consume 30 to 60 grams of carbohydrates to enhance endurance, and drink a beverage containing sodium.
Why is Salt Intake During an Athletic Performance so Important?
When you are exercising for an hour or less, plain water is recommended. However, if you are in an athletic competition for over an hour, you should begin replenishing your electrolytes, especially your sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. In other words, the sodium to water ratio becomes out of balance. So the problem is not only that you lost sodium in your sweat, but that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.
Unfortunately symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when in fact they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should also drink a sports drink that contains water AND electrolytes.
During Performance Meal: Quick Reference
HYDRATE
Consume 30 to 60 grams of carbohydrates and drink a liquid containing sodium if the performance last for more than one hour to enhance endurance. Example: a banana or energy bar like a Clif bar
You can get the needed carbohydrates, water, and electrolytes in drinks like Powerade or Allsport.
Drink electrolyte drinks if you will be exercising for more than 3 hours; Examples: Powerade, Gatorade, or BodyArmor (These are carbohydrate sources as well)
When exercising for extended period of time (marathon): Consume CHO every 15 to 20 minutes. Ex: Gel packs and energy bars like Powebar or Clif bar
The Meal After Performance, BUT NOT Performing the Next Day
During exercise, the body is breaking down glycogen, triglycerides, and muscle protein for energy; therefore, the body must restore muscle, glycogen, and lipids after the performance. The meal simply needs to be a normal healthy meal. One fourth of the meal should consist of healthy whole grains, one fourth of the meal should contain lean meats, and half of the meal should contain fruits and vegetables. Note this is the after performance meal when you do NOT have a performance the next day. However, the recommendations are slightly different if you are performing two days in a row.
After Game Meal, But NOT Performing the Next Day: Quick Reference
Hydrate
Normal Healthy Meal
The Meal After A Performance IF Performing AGAIN the Next Day
If you have finished an athletic performance, and are performing again the next day, your after performance meal should take place within 30 minutes after you have finished competing. The number one priority should be replacing fluid loss.
The meal should also be high in carbohydrates. A high carbohydrate meal is needed to replace glycogen stores. If you do not replace the glycogen stores, your body will use muscle protein to replace the stores. Many think that eating high protein is crucial to replace or build muscle after a performance; however, you need to make sure you are getting enough carbohydrates as well. If your body does not have enough glycogen (carbohydrate stores); then your body is going to get glycogen by breaking down your muscles! You should eat 1 to 1.5 grams of carbohydrates per kg body weight every two hours for 6 hours! So if a person weighs 150 pounds, they could eat about 1.5 cups of pasta every 2 hours for 6 hours. So they would eat 1.5 cups of pasta three times in six hours for a total of 4.5 cups of pasta in six hours. Remember, you do not need to eat every 2 hours unless you are performing the next day. This is to build up your depleted glycogen store before your next day performance.
The Meal After a Performance IF Perfoming AGAIN the Next Day: Quick Reference
#1 priority: replace fluid loss
High CHO: replaces glycogen; if you do not replace glycogen, your body will use muscle protein;
Eat 1 to 1.5 grams of CHO per kg body wt, every 2 hours for 6 hours.
In this post, I have included EVERY portion control tip I have collected over my 15 years as a dietitian. I also included links to some of my favorite portion control tools and products! So here they are, 55 of the best portion control tips to stop overeating.
*Don’t try to follow all of these tips. Just pick a few that will work for you. In fact, some tips will not work with each other.
The Best Portion Control Tips: What REALLY Works According to a Registered Dietitian
1. Drink More Water. Most of us need to drink more water. One way to drink more water is to fill up a large water bottle and drink from it throughout the day
2. Fill your plate with fruits and vegetables first.
Sometimes we leave little room for the fruits and vegetables because we pile up the plate with other foods first.
3. Split your plate into sections: Half the plate fruits and vegetables, 1/4 the plate meat, and 1/4 the plate starch.
Most meals are either divided into food groups like meat, carbohydrate, and vegetables. Sometimes our food groups are combined into recipes like in spaghetti. If you have a combination food, which is usually a meat, a starch, and maybe a few vegetables mixed in, then fill half your plate with only vegetables and fruit and half your plate with the combination food. Combination foods include foods like spaghetti or casseroles. If you are eating any vegetables that are not plain vegetables like squash or broccoli casserole or fried okra place these foods on your combination side of your plate.
Don’t cook too many things. All you need is a starch, meat (or combination food) and 2 vegetables or a fruit and vegetable. In other words, if you have rice, corn casserole, dinner rolls, hamburger steak, and salad for dinner then good luck trying to fit it on your plate. Even if you put a little of each on your plate you are going to eat way too much. All of a sudden your plate is piled high. Bottom line, if you have too many options, you often tend to eat too much.
5. Buy a portion control plate.
These are plates that already have the portions divided for you on the plate. All you have to do is put the appropriate food on the appropriate spot of the plate.
6. Drink water as soon as you wake up in the morning. Seriously water is essential for our health!
7. Use your fist to measure out your snack size. Eat a fist-sized snack and then listen to your body to see if you are still hungry.
This is an easy on-the-go portion control tip.
8. If you are full, stop eating.
Mindful eating is a helpful technique when it come to listening to your hunger cues and filling satisfied at the end of a meal. If you are full after you finish eating, but you are still wanting more. Do something else you enjoy for a few minutes. Then see if you still want something else to eat. Have you ever noticed that children are often ready for eating to end so that they can play? Their life doesn’t revolve around food. We can be like children again and really enjoy our lives. So if you enjoy looking at social media or texting a friend or looking at home décor magazines. Give yourself at least a few minutes to do something you enjoy after you eat.
9. Get seconds of vegetables. Vegetables are nourishing powerhouses!
10. Drink water before a meal and with meals to feed your thirst along with your hunger.
11. After cooking, freeze or refrigerate the food that you aren’t going to eat right away.
12. Before going back for seconds, wait 10 or 15 minutes. Notice your hunger cues.
You might not want seconds after all.
13. Have an afternoon prep day. Make 5 meals and 5 snacks in a bags or containers.
If snacks and meals are already bagged and pre-portioned it helps with portion control throughout the week.
14. Eat slowly and put your fork down.
Put your fork down between each bite. Chew each bite and swallow before picking up your fork for another bite. Pay attention to the flavors in each bite. Enjoy and notice each bite before going for the next bite. Take a sip of your drink before picking your fork back up. It takes your brain 20 minutes to realize that your stomach is full so take your time. (see How to Mindfully Eating for Portion Control)
15. Every time you eat a meal, sit down.
Avoid stand while eating. Your body better processes that you have eaten if you sit down and slowly enjoy your food.
16. Hold a conversation while you are eating and eat slowly.
17. Eat your meals at home on a smaller plate like a breakfast plate or child’s plate or be sure to leave “white space” or open space on your plate. And make your plate look appealing. The eating experience involves all of your senses including site.
18. Use a breakfast plate as your personal serving plate.
If you have trouble appropriately plating your food try this tip. Fill a breakfast plate with food and then take half of the food off of the breakfast plate and place that food on another plate. After you eat from one plate, pause to see if you are hungry before getting more food from the other plate. If you are full, save the other plate for the next meal. This physical act of have to re-plate your food, forces you to pause to notice hunger cues before putting more food on your plate. For more portion control ideas like these read Migrate Fletcher also wrote a book entitled The Core Concepts of Mindful Eating: Professional Edition
19. Pause and Pray before you eat.
Pause and look at your plate. Think about your plate and how it looks before you eat. Would someone else think that your portion size looks appropriate? Then while pausing, pray and thank God before taking my first sip and bite. Remind yourself to be mindful of God’s presence. Eating can becomes an act of worship. Remind yourself that you are taking care of God’s creation (you). Remember the words from 1 Corinthians 10:31, which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder! Also look to 1 Corinthians 6: 19-20 to remember that our bodies are temples of the Holy Spirit and that we should glorify God in our body. When we mindLESSly eat, we miss the opportunity to be in awareness of God’s presence. Finally, take your first sip of drink and only then begin eating. (See Mindful Eating)
Below is an example of what one of my mindful eating experiences:
“I could see the steam coming from my freshly cooked brown rice bowl as I set down at the table. I was hungry, and the aroma from the spices made me feel excited about what I was about to eat. But I didn’t start yet. First, I paused and took a moment to notice this gift from God. As I paused, I looked down at my food. The green of the broccoli, brown of the brown rice and beans, and orange of the sweet potatoes reminded me of the colors of God’s earth on a beautiful bright spring day. I am overwhelmed by the miracle of food, and I thank God. Our bodies and minds need certain “things” to thrive and miraculously, thanks to God, these “things” grow straight out of the ground!
Now I am ready to take that first glorious bite. As I bite down, my mouth explodes with the flavors of fresh garlic and spices. I can feel the gritty earthiness of the brown rice, which is yet another reminder that I am eating food from God’s beautiful earth. It tastes like sweet nourishment as if my body is flourishing with each bite. I can feel the creaminess of the black beans as my mouth breaks up the outer skin. I continue to pray with each bite, thanking God for the “things” God gave us to help us thrive- the fiber, the vitamins and minerals, the antioxidants, and protein.
As I eat, I enjoy God’s company. I tell God that I want to glorify Him in all that I do, including eating, and thank God for providing the energy and nutrients I need to go into the world and spread God’s love.
I continue to mindfully eat, making a conscious decision to be present with God and my food. With each bite, the stress of the day just melts away. This is a chance to rest my body and decompress. I can feel myself relaxing in God’s presence.”
20. Try eating at least two vegetables with every lunch and dinner.
21. Notice your hunger cues.
Think about how your stomach feels when it is empty. When you are hungry, your stomach will feel empty; you may get a headache or feel weak. If you don’t have any of these physical hunger cues, think about why you want to eat. Then when you do decide you are hungry and you decide to eat, be mindful of the food you eat (not mindless). Really taste and chew and think about what is in your mouth and going down your esophagus. (See How to Mindful Eating )
22. Use small bathroom cups for portion control of empty calorie foods.
23. Include high protein and fiber foods in your meals that help increase satiety.
Protein foods like a handful of nuts and fiber foods help you feel full longer. Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied as well.
24. Always have vegetables on hand.
Sauté a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper for additional flavor and separate into portion-sized containers for the refrigerator. Then fill up half your plate with these vegetables at dinner.
25. Keep track of how you are feeling and what your are thankful for with a journal or prayer journal
26. Avoid eating meals while doing other things like surfing the Internet or watching television.
You eat more when you aren’t thinking about the food, and you end up enjoying the food less and tasting the food less when you are doing other things while you are eating. Enjoy and pay attention to your food.
27. Take 30 second breaks sporadically during your meal to access how full you are.
This will also slow down your eating, which makes you feel full faster. Better yet, take 30 seconds throughout the meal to pause and remember that you are God’s creation. By eating, we are taking care of God’s creation and when we mindfully pause, we are taking the time to appreciate God’s gift of food as well. (See How to Mindful Eating to Lose Weight)
28. Pounding out your meat will make your healthier portions look visually more appealing. Your meat will also be tender!
29. Save a portion of your food for leftovers.
If you love eating and find yourself wanting to eat more even after you are uncomfortably full, tell yourself “this isn’t the end of a meal. It’s just a pause or a break. I can have more later. I still get to eat all of this food, I am just taking a break until the next meal.” Even if you only have a small amount left, SAVE it for leftovers. Too often we say, “Well, there is not enough to save so I might as well eat it.” Don’t fall into that trap. Add all your leftovers together and you will have a good meal. In other words, if you love eating and find yourself not wanting the meal to end, think of the end of the meal as just a break from eating. You will resume eating at the next meal.
30. Eat fruits and vegetables at every meal.
31. Have 1-2 sides at your meals. Too many side options can promote overeating. When you have too many side, your plate can easily become overly full even with a small amount of each side on your plate.
32. Eat veggies galore.
Eat veggies for snacks. Eat a large quantity of veggies at meals and smaller amount of your favorite foods at meals.
33. When eating a sandwich, take one piece of bread off, and eat an open face sandwich.
You still get the flavor and texture of the bread, plus you will actually taste the yummy toppings even better.
34. Don’t serve the food at the dinner table.
Keep it in the kitchen or better yet; measure out your food to fix your plate and then put the food away in the refrigerator before you eat.
35. One day a week or even better one day a month, cook all your food for the week or month.
If you are looking for a more detailed weight loss meal plan then check out the “Mindfulness in Faith and Freezer Meals” ebook. This ebook not only includes more mindful eating strategies and techniques, but also provides a detailed freezer meal plan and weight loss guide!
Mindfulness in Faith and Freezer Meals eBook
The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:
The “What is Preventing You From Living a Healthier Life?” interactive quiz
The Mindful eating Guide
The Importance of Faith
A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes and tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
Learn more about the Mindfulness in Faith and Freezer Meals eBook here.
What Others are Saying about the “Mindfulness in Faith and Freezer Meal” ebook
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!”
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifting and encouraging!”
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!”
Click here to learn more about the Mindfulness in Faith and Freezer Meals ebook
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and the Just Dance 2018 – Wii
or Just Dance 2018 Xbox one
.
, Peaceable Kingdom / Feed the Woozle Preschool Skills Builder Game
, Disney Junior Super Stretchy Game
, or gofindit – Outdoor nature scavenger hunt card game for families
.
or 
.
.
is amazing and looks cool too! Just like the other fitbits, you can track your steps, workouts, calorie burn, sleep, recieve call and text notifications, and many more features. This Ionic includes workouts on your writs with step-by step coaching. You can store and play 300+ songs and access your favorite apps! I would LOVE to get this as a Christmas gift (wink, wink to my husband)
kind of blows my mind! This scale syncs stats automatically to your Fitbit!
You just roll the dice to see which workout you will do next. This keeps your exercises interesting, and the dice are easy to carry with you when you are traveling. I would be so happy if someone got me these dice.
. Did you get that! You get to color your own yoga/fitness mat!!!! They have several different prints to choose from.
. My favorite part is the compartment at the bottom where you can carry your dirty shoes separately.
.
and 
. This scale not only weighs your food but also calculates the calories, carbs, fiber, sodium, fats, vitamin K and six other nutrients in the amount of food your are weighing!
lets you journal about both!
are so comfy. I feel like they are flattering at the waist too! That is a huge plus in my book. You can get them in all sorts of colors.
helps you target specific muscles!
is technically for wine, but what a great way to keep your water cool and your veggie snacks fresh. You can have healthy snacks wherever you go! I mean, its a cooler…in a purse! How awesome is that!
can help you stay motivated and put a little fun into your health and fitness goals. You can add these fitness charms to a bracelet or necklace!
! They have several other fruit shaped purses as well! What a cute accessory for the health professional or the health conscience.
and hung the rack over the pantry door. I like the clear shoe racks so that my children can easily see what is inside. I keep healthy snacks like popcorn, cups of mandarin oranges, and whole-wheat crackers on the lower shoe compartments. These are snacks my children (and I) can easily grab anytime. I keep a small portion of their favorite not-so-healthy snacks in the higher shoe compartments. My children can’t reach these compartments and have to ask me if they can have these snacks.
(The G2 is lower in Sugar than the original Gatorade.)
-add to water.
. This contains both electrolytes and carbohydrates. Drink water with this to rehydrate.
or 
or energy bars like Clif bars every 15 to 20 minutes. You can find Clif Bars by clicking on the following link. 
. This plate takes the guesswork out of portioning. You can even use the lid to prevent you from piling the food to high. The lid also makes the plate very portable. You can pack your lunch for work using the portion plate!
