Healthy Shopping Tips

October 16, 2010

Choose cereal with 150 calories per servings and whole grains on the ingredients list. Add 1 cup of skim milk and 1 cup of fruit to your cereal for a healthy breakfast!

Look on the label to make sure your frozen meal has around 300 to 400 calories and 800 mg (or less) of sodium. Round out your meal with produce.

Here Dawn,’s Nutritionist, recommends to always pick non- or low-fat milk and yogurt. When picking a cheese, make sure the saturated fat content is under 20%. As for eggs, use eggs and egg whites.

In this clip Dawn recommends sticking to 2 healthy snacks per day between meals. Each snack should have about 100 to 200 calories. Some good options are pistachios, low-fat yogurt, or a granola bar.

{ 211 comments… read them below or add one }

cd caradine November 26, 2011 at 11:48 am

I need to practice more on portion controll. I like the way she says dont call it treats its a snack.


lbabb March 31, 2015 at 1:04 pm

I definitely need to work on my portion size too. I like how she said that too!!


Kmclane1426 November 4, 2015 at 4:22 pm

I love food! I really need to work on my portion sizes a well!

jpatino July 26, 2016 at 5:09 pm

I really need to work on portion control and reading food labels.

vrogers November 9, 2016 at 5:00 pm

I have a major problem with my portion control.

bbyers6771 February 4, 2017 at 5:22 am

portion control is my weakness too.

scasteel April 4, 2017 at 11:46 am

I know personally that I would loose weight if I just worked on my portion control. I wish I had my own personal nutritionist!
Sheena Burrow

Morgan Long April 6, 2017 at 5:17 pm

I do too as well because that’s a big problem for me πŸ™

Natalie Fusilier November 8, 2017 at 11:33 pm

Most Americans need to work on their portion control, including myself. We live in a world where portions at restaurants are 3x the size of how they should be, and this leads to overeating and becoming overweight.

Cbarrett April 21, 2015 at 6:16 pm

portion sizes are way out of wack when thinking about what they actually should be based on dietary recommendations.


Kayla November 28, 2015 at 5:54 pm

It is crazy isn’t it??

lefj1979 April 6, 2016 at 7:47 pm

Yes I never follow portion sizes. It will not fill you up period.

Bsossamon July 20, 2016 at 11:58 am

I have never followed portion sizes because they are not filling

kglasgow July 23, 2016 at 9:13 pm

Trying to follow the sizes are hard!

MEE November 3, 2016 at 10:28 pm

In other countries the portion sizes are smaller. No wonder we have an obesity epidemic! “Super-size it!”

wslaughter February 14, 2017 at 1:20 pm

I agree! Our portion sizes are wayyy out of bounds

Awood April 12, 2017 at 1:54 pm

I follow my stomach. I know that when I start to feel full I need to stop.

msorrell April 30, 2017 at 3:16 pm

I have always been terrible at portion control

cpettit8913 April 30, 2015 at 10:49 pm

I think everyone has this problem! You’re not alone. If it tastes good, Im going to keep on eating, whether I am full or not, which is not good.


rhenderson July 12, 2015 at 11:53 am

I need to also!! That is my biggest problem.

Megan moore February 25, 2016 at 12:00 am

I limit myself to what I eat so it isn’t so hard. I take out the food I’m going to eat and put the rest away so I don’t overeat at times. Yes it is hard sometimes but you get use to it and soon you aernt hungry anymore.

pharvey March 4, 2016 at 8:24 pm

I struggle with that too. If it tastes good, I just keep on eating even if I feel like I am about to pop.

JGarrett July 21, 2016 at 3:14 pm

I am the same way and it is the worst problem.

wevans July 24, 2016 at 2:26 pm

Absolutely! I am inclined to eat obscene amounts of what ever tastes good to me. Tons of ice cream, cookies, candy, or what ever it is that I have chosen to have. Out the window with portion size, it has nothing to do with my being satisfied. Of course to do this I would just be eating myself to death. So, regardless of my inclination, I try to eat with my mind instead of my eyes or taste buds.

vrobinson July 27, 2016 at 7:57 pm

That is a struggle I have on a daily basis. Portion control has always been a problem with me. If I like it I like it and keep eating it.

drandle November 2, 2016 at 11:18 pm

I most definitely have this problem. I really need to work on realizing when I’m full and put the fork down!

Co94dy7 April 10, 2017 at 5:50 pm

Plus the portions on the good stuff is always the smallest portion ever

Jadamson April 12, 2017 at 12:38 pm

I was always taught to clean your plate, whether you’re hungry or not because it is wasteful to do otherwise!

collinb1986 July 17, 2017 at 10:32 pm

I totally agree with this. A problem that I have always had is that I find some foods are so good! I can’t stop eating them sometimes!

nwade November 8, 2017 at 9:48 pm

I am terrible at controlling my portions. Gluttony is such a sin but we all do it.

vvaldes1222 May 1, 2015 at 10:01 pm

I too have a problem with portion control, I could for sure work on that too.


csmart January 25, 2017 at 6:30 pm

I have learned portion control is easier if you meal prep your food.

krichards3 April 12, 2017 at 10:14 pm

I have a problem with portion control also. I keep eating because it taste so good but then I end up regretting it afterwords.

Hailee Cooper November 8, 2017 at 5:03 pm

Me to! Its hard to control portions if one eats out a lot most places over do one entree

djennings2061 July 22, 2015 at 10:44 am

im good on portion control. Meal prep is a huge benefactor for that helps you maintain and know what your putting into your body.


Lindsey Thompson November 9, 2015 at 6:24 pm

I agree, my portion sizes are not what they should be at all.


AAD November 11, 2015 at 7:27 pm

I agree, thats a great way to keep you focused.


astefanovic November 12, 2015 at 12:09 am

portion size is a huge problem for me becuase if i like something i want a lot of it haha


wslaughter February 14, 2017 at 1:21 pm

Pass the pasta! Time for thirds! XD

ppumphrey December 2, 2015 at 2:55 pm

portion control is DEFINITELY a big issue for most people. Unless you have extreme self control, it is hard to portion yourself.


Averyel85 November 11, 2016 at 10:01 am

Yes I’ve had trouble with portion size too. Especially when it comes to pasta! It’s hard to have self control with that.

Autumnd October 29, 2017 at 4:01 pm

This seems to be most people’s problem. I know it is mine.

Chelsea Vogel Hunter February 7, 2016 at 6:54 am

I need to as well i got a portion control containers and i was shocked at what is the adequate portion size and the amount that i indulge in, i definitely over indulge.


tclift23 March 2, 2016 at 3:46 pm

Couldn’t agree more. Portion size is a major problem for a lot of people including myself. Her outlook on its not a treat but a snack is very clever.


knichole April 7, 2016 at 6:58 pm

I love how she portions everything out to a good healthy diet. It game me some insight on how I might start portion controlling my diet.

Blusinger March 3, 2016 at 1:14 pm

I agree, portion control is what I need the most.


lcarroll9978 April 2, 2016 at 12:06 am

Portion control can be a major problem. I helps to measure and weigh food amounts to see what actual servings should be.


dahlke11 April 4, 2016 at 8:15 pm

I could not agree more. If I practiced portion control more I would be so much healthier than I am today.


lmitchell April 4, 2016 at 9:53 pm

Portion control is hard, especially if it tastes good and you really like it. I’ve done the measuring before and it does work.

Cbrown1900 April 6, 2016 at 2:17 pm

I agree, I’m the same way. I wouldn’t have trouble keeping my weight in check if I practice more portion control.


JPrichard April 7, 2016 at 12:39 am

I agree but when people think of treats they think of junk food but they could also think of snacks as junk food too. It all depends on what you choose to eat for a snack.


wslaughter February 14, 2017 at 1:21 pm

real cheese, carrots, whole wheat crackers, fruit, all great snacks!

Amber Newman April 8, 2016 at 11:38 am

That’s my problem, we don’t eat leftovers so sometimes i’ll just pile it all on so it don’t go to waste. I’ll get better though.


mjones13 April 12, 2017 at 12:34 am

You could always try repurposing your leftovers so they don’t go to waste and you don’t overeat in one sitting.

RSwaim July 19, 2016 at 2:07 pm

Portion control I could definitely work my snack turns into a meal.


thicks July 21, 2016 at 9:15 pm

I need to focus on portion control as well.


psimms July 22, 2016 at 4:36 pm

Portion control is probable the easiest way to cut back and to lose weight.


kfendley July 27, 2016 at 9:16 pm

I agree that portion control is something that I need to try to incorporate within my lifestyle. I do like her 3 cup quickie tip, it’s a different way of looking at the calorie intake in the morning.


sgerhardt October 7, 2016 at 8:30 pm

I could definitely benefit from a decrease in portion size. It is hard with most places promoting bigger portions at cheaper prices.. πŸ™


Kyle Cash July 18, 2017 at 1:55 pm

I agree we can blame the fast food industry for promoting more food for the same or slightly higher price.

kneal October 16, 2016 at 9:59 am

portion control is hard. I find take a couple of cookies out and putting the rest away helps with wanting to eat more than you should. Out of site and out of mind method works for me. or having my significant other hide the candy from me and only give me limited portions helps too.


Lcatlett November 8, 2017 at 11:44 pm

I can definitely relate to that, if I see a sweet sitting out most times I will take more than I should, so portion control is not one of my fortays. It can just be so easy sometimes to not realize how much you have actually eaten.

HHairston October 28, 2016 at 10:04 am

Portion size is a main issue of mine. I am getting better though! I am just so busy while I am eating sometimes that I just don’t realize and I look down to an empty container or bag!


Jgaines November 2, 2016 at 1:26 am

Yes. I am the same way. When are trying to do other stuff plus eat, you are really concentrating on the other thing than eating and then tend to eat more without even realizing it.

kbrasfield October 31, 2016 at 10:56 am

Portion control is everyone’s problem when it comes to eating. Our world tells us to eat more while our health asks us to eat less.


trhoden November 1, 2016 at 11:23 pm

I 100% need to work on portion control too! I feel like i always eat until I cant move which I now is so bad.


DGPatton November 2, 2016 at 8:20 pm

Portion control really ties in with history. Your stomach accommodates the amount of food you usually but in it. Change takes time.


Aflores1965 November 11, 2016 at 11:19 pm

You are not the only one that needs to work on portion control trust me….me too!


Pauffmomma March 5, 2017 at 1:57 pm

I agree. We just need to keep in mind that our snacks should be healthy


BMcGriff1227 March 29, 2017 at 4:01 pm

Portion control is the biggest issue that i have as well. Im working with my nephew to also help him with only eating when he is hungry and knowing when to stop that he doesnt have to finish his whole plate to stop when he was full.


mbarrett2289 April 12, 2017 at 3:54 pm

I agree. Working at a fast food restaurant doesn’t give me much room to be healthy so I tend to eat what is quick and easy.


A.Wood July 13, 2017 at 1:41 pm

portion sizes are the worst especially if its really good. πŸ™‚


KatelynOstrem November 29, 2017 at 11:13 pm

I definately need to as well. I probably eat like alteast 2x the portion amount.


LDorsey November 25, 2011 at 4:12 pm

I liked these videos, I love eating bananas in my corn flakes! I’ve never tried skim milk though! I’ve only drank whole or 2%!


K. McClenahan April 7, 2015 at 4:13 pm

I have never tried bananas in corn flakes, but I think I’m going to try that before long because I love corn flakes and I love bananas.


mchavez April 22, 2015 at 1:07 pm

I love adding fruit to my cereals and oatmeal its a great way to get your whole grains and fruit all in one and best part is that its taste super good.

ksmith November 10, 2015 at 12:58 pm

Bananas in cornflakes are amazing! me and my dad used to eat that all the time for breakfast!

Ashleigh W. July 15, 2016 at 5:50 pm

Bananas and corn flakes sounds like a party in a bowl!

sboyett April 8, 2015 at 11:12 pm

Try almond milk or soy milk. It is really good in cereal and alot better for you than cows milk. Buying lean cuisine, weight watchers, morning star, etc is a good way to practice portion control. I use them all the time. Its fast, easy, pretty nutritious, and the calories are already counted. Add a salad, fresh fruits or vegetables, cottage cheese, etc. to make the meal a little more filling without adding alot of calories.


mswitzer April 18, 2015 at 4:43 pm

Almond milk is very good! you can also get it flavored and is very good for a sweet tooth in the evening and its still low in fat and calories.

mchavez April 22, 2015 at 1:09 pm

Oh ive completely switched from cows milk i drink silk or lactaid which is gentle on the stomach but still with all the benefits you need and use it with everything even when im cooking like wheat pancakes.

tcrossley July 22, 2015 at 5:32 pm

I agree I love almond milk especially the chocolate one.

mliszewski October 17, 2015 at 1:44 am

Almond milk is so good on its on or even in cereal. Yes I agree about the brands you listed they are delicious and in the right portion control, plus they’re healthy!

ccrump1 October 27, 2015 at 2:44 pm

I really like the almond milk. I’m not much of a milk drinker if its not whole milk but this is good. I also have trouble with portion control to actually getting these meals are a better choice when rushed.

Kmclane1426 November 4, 2015 at 4:24 pm

My husband and kids love the almond milk. I haven’t tried it myself because im real skeptical when it comes to dairy products.

jreyes November 4, 2015 at 5:43 pm

I love almond milk!! Not to crazy about the frozen dinners but I do gripe about how much I eat and that I don’t control my portions so I guess I could start here.

kbrodin November 5, 2015 at 7:53 am

This is a healthy way to keep weight down. I have to start doing this more and keep health as the main objective.

Ashleigh W. July 15, 2016 at 5:51 pm

That is all I buy! Absolutely love almond soy milk!

aditzu April 21, 2015 at 6:31 pm

I love bananas as well, and if you want you can try soy milk or almond milk, will be better for you.


AToney86 April 7, 2016 at 12:45 am

I’m definitely going to give almond milk a try. I hate the smell of milk for some reason.

rrink October 4, 2016 at 3:07 pm

I love almond milk, but it’s hard to down the unsweetened one unless it’s in a smoothie.

HHairston October 28, 2016 at 10:06 am

I am not a fan or cow milk… I am not a milk drinker unless its in cereal or a cooked meal. I do like almond milk over cow though. So I think when my daughter is of age, I will be giving her almond over cow milk:)

alec_young2 July 22, 2016 at 4:55 pm

I often have the same problem. In the cafeteria where I go to school we have a 2% white milk dispenser and a chocolate milk dispenser, so sometimes it can be so easy to drink as much 2% milk as I want to. Hopefully I can find away to drink more skim milk and make the concept of drinking milk more healthy!


afriedl November 2, 2016 at 6:22 pm

I liked bananas so much in my cereal as a kid that I started eating just bananas with milk!


koverton November 7, 2016 at 12:11 pm

I’ve never tried skim milk either, but I have tried soy milk and it definitely isn’t for me. I’ve never tried bananas in my cereal either, but my grandma loves it.


Hill M November 22, 2011 at 11:13 am

I found this video very helpful because I seldom have time to eat breakfast so learning what things that I can snack on early and on the go was so exciting!


aekwelle March 16, 2016 at 11:45 am

I agree with you I just usually grab a water and be on my way until lunch time.


Ashleigh W. July 15, 2016 at 5:52 pm

I use to not eat breakfast but I realized I was so irritable all morning because I was hungry!


Weatherford LM November 21, 2011 at 10:49 pm

The three cup rule sounds pretty legit! I’ll definitely have to give it a try. Here recently though I have been trying to eat oatmeal in the morning for breakfast and help tide me over. I catch myself snacking during the day but 12 hour shifts are killers! When I get up at 4am I am usually pretty hungry by 8 and need lunch by 12 and hungry again around 4pm…. makes it kind of hard to eat dinner with the family if I eat at 4.


sparrish March 18, 2016 at 12:52 am

I, too, did not know about the 3-cup rule… so I learned something! I also have long days but I take a Premier shake with me and drink it as a snack in between meals. It is high in protein , 0 carbs, 0 sugar. I buy them at Sam’s Club. You might try it – it really helps when I have long days and don’t have time to eat.


Gina Jones July 27, 2016 at 9:19 pm

My favorite tip was about the cereal because I love cereal. I eat cereal every single day. So now that I know how to pick my cereal, I can make more healthy choices.


cford November 21, 2011 at 10:42 am

I found these videos to be somewhat informative. I to enjoy Morning Star foods. They make GREAT veg burgers. I was kinda put off by her suggestions to eat microwave dinners, frozen, veg, ect. I have always been taught that microwave dinners can have little to know nutritional value and that microwaving foods basically is zapping all the nutrients right out.


Weatherford LM November 21, 2011 at 10:51 pm

Morning Star Boca Burgers are the BOMB! They actually are pretty tasty. Best way to cook them is in an iron skillet in the oven. Pure delicious πŸ˜€ They have a variety of foods to try; their “Chicken stuff” is pretty yummy too!! Funny thing is you find all of this is the frozen food section at Walmart- and they are pretty healthy for you.


bgassman February 8, 2015 at 11:45 pm

Right! I like these videos but I am not buying her suggestions to buy frozen meals. I mean is she serious?!


michaelh April 22, 2015 at 6:26 pm

yeah I don’t buy it on the frozen food section buying. I mean I haven’t checked them all but Im assuming the calories and sodium are gonna be over on the majority of the items in there. Or it will be tiny and I will still be hungry afterward.

sparrish March 18, 2016 at 12:48 am

Thank you! I was thinking I was the only one who noticed that she is a nutritionist who is recommending frozen food instead of fresh veggies! And I, personally, have been to dieticians and never have they ever recommended junk food or ice cream sandwiches. A little disappointed in these videos! Not once did she mention checking the sugar in these foods. Sugar is extremely important as we now have 6 month old babies with diabetes.


KLaFlora July 15, 2017 at 1:02 pm

I was more concerned with the processed foods she was promoting. However, frozen veggies are sometimes better than our fresh options. It is the way we prepare them that makes them less healthy.

Ashleigh W. July 15, 2016 at 5:54 pm

Yes and the microwave has harmful waves through your food. It you don’t have to use it just don’t. Its better to warm your food on top of the stove or in the oven.


TMann November 19, 2011 at 4:28 pm

These videos weren’t really anything I didn’t already know. Sometimes it is hard to shop for the right foods being on the go all the time. I do try to watch my sodium intake but sometimes it just doesn’t work. I am very good at eating a healthy breakfast and once a month I cheat and go all out with fried potatoes, biscuit, and sausage just to cure my craving. I also make sure I have healthy snacks with me but will improve on some of the things I take.


cford November 21, 2011 at 10:46 am

I kinda felt the same way. There wasnt much in these videos that I didnt already know.


Mcrabb1 May 1, 2015 at 12:33 am

Yeah me too. It makes me feel good, like I already had some good shopping for food habits in place and know what to look for and what is just junk!

wsullivan July 26, 2015 at 5:01 pm

I think that most people should know the things that the video spoke about but sometime having it reiterated helps get us going again. I thing with being on the go all the time it is more of a discipline and getting a routine that is the most helpful.


GilesCN November 15, 2011 at 11:20 am

I enjoyed all the videos! adding skim milk and fruit to cereal sounds really good! I’ve never had skim milk nor have I added fruit to any cereal that i’ve eaten! I may have to start looking at the calories of the cereal being that is something I never do!


cfod November 21, 2011 at 10:45 am

Being pregnant one of my major food groups is cereal. I do have my good cereals and my not so good for you cereals. Bananas are the BEST in your cereal. Give it a shot!


atolleson November 5, 2015 at 11:36 am

to me skim milk is better than whole milk! but thats just me. I havent added fruit to my cereal in a while but I need to start doing more often!


WhiteKD November 14, 2011 at 10:20 pm

I loved all of these videos!!! The 3 cup quickie is a great idea that I will bw trying in the morning. I am very busy during the day and find it hard to eat healthy at lunch time. I never knew that frozen meals were healthy, I have always stayed away from them……I will be going to the store tomorrow! πŸ™‚


LDorsey November 25, 2011 at 4:10 pm

I agree, I’ve always tried to stay away from the frozen meals also!


Kaycie Bullion April 6, 2016 at 3:42 pm

I agree! Great tips


Ashleigh W. July 15, 2016 at 5:55 pm

I have always been told not to eat frozen meals also.


mhardage3 April 10, 2017 at 5:53 pm

i really need to start working on portion control.


eramsey4317 April 11, 2017 at 6:43 pm

Frozen meals are a very good alternative to eating out for those who stay busy or are always on the go!


Barber JN November 11, 2011 at 4:36 pm

I thought that these videos offered some good ideas and guidelines on healthy eating. When I was working, the 3 cup trick would have been perfect. These days I have plenty of time to eat breakfast at home before class. (No excuses there) As far as dairy and snacks – I LOVE cheese so it’s hard for me not to smother everything in it. She’s right, 1/4C is very small. I always drink skim-milk and those 100 cal packs of popcorn are great! I like the Kettle Corn bc it is a mix of salty and sweet all in 100 calories.


cd caradine November 26, 2011 at 11:50 am

I often skip breakfast, which I know is not good. I am going to try the 3 cup method.


Kaycie Bullion April 6, 2016 at 3:42 pm

Great tips. I love this video


Ashleigh W. July 15, 2016 at 5:58 pm

That was a very small serving for shredded cheese. lol


daviste November 10, 2011 at 9:15 pm

Until this semester, I used a lot of canned veggies, Lately, I’ve been using steamfresh only.


WhiteKD November 14, 2011 at 10:22 pm

I was doing the same thing and not thinking twice as to how much healthier the frozen veggies are compared to canned.


JBoyett November 10, 2011 at 5:27 am

I just don’t know if I could stomach the veggies burger or corn dogs. I know that the veggie kind are good for you, but I just don’t think I could deal with the taste.


dtoennis November 8, 2011 at 10:21 am

I like the portion ideas for snacks. I buy those skinny cow ice creams for my kids all the time they love them!!


ConnerC November 1, 2011 at 5:21 pm

i love the 3 cup quickie!!! Since i am really going to try to fit in at least 3 meals a day these videos gave me so great ideas. I love oatmeal and fruit so there is a start!! I hope if i really give these ideas a try i will not only lose weight but i will feel better too.


Koon KR October 28, 2011 at 1:02 pm

I like the three cup quicky rule so I will probably try it and it will get me to eating breakfast since I don’t really eat in the mornings. I am glad to be reassured on the frozen veggies because I love the frozen broccali. Also I am glad to hear I don’t have to give up all my snacks, that makes me very happy.


christinawilliams1996 November 3, 2015 at 8:17 pm

I was also glad to hear that I don’t have to give up my snacks when eating healthy. It’s just important to eat the snacks in moderation.


Spencer KA October 27, 2011 at 2:54 pm

Much like everyone else I liked the 3 cup quickie tip! I’ll probably start using it in all honestly. I really need to try to eat breakfast everyday and sadly I have never had any milk besides 2%. I need to try a different milk as well as take the time to read labels, it’d would probably do me some good and help me with my weight problem.


Barber JN November 11, 2011 at 4:39 pm

My husband does not like skim milk – he always drinks 2% but prefers Whole Milk. Whole milk is obviously not a healthy choice if you are over 2 but I drink only skim-milk. It tastes the same to me and I know that I’m sparing myself the fat without skimping on the calcium.


Darius2 April 7, 2016 at 12:46 am

They have almond milk now that taste pretty good.

wallaceba October 26, 2011 at 6:52 pm

All of her tips can be worked into my everyday life. She was helpful in pointing out ways to round out the quick meals in the frozen section. I don’t have enough frozen veg. on hand and can see where it could speed dinner up if you are stir frying , which we do often. The only problem with the portioning was the fact that you still have to have self control even if you have divided the cookies into packs of 2 or 3. Right now I am not able to control myself at times so I rarely have these things in my cupboards.


BLisenbey October 23, 2011 at 10:23 pm

I agree with her on picking low or non-fat milks, cheeses, and yogurt. I started doing this when I began buying my own groceries and could not tell the difference from the regular stuff my parents always had when I lived at home with them.


JBoyett November 10, 2011 at 5:28 am

My wife switched the whole family to low-fat or fat free milk, cheese, and other dairy and we couldn’t tell either!


Ashleigh W. July 15, 2016 at 5:59 pm

That is great! I don’t think anyone could really tell the difference unless they saw the container!

reimershk October 19, 2011 at 11:28 am

When she was talking about ice cream, she pulled out a Skinny Cow Ice Cream sandwich container. My mom and I just bought those yesterday and they are awesome! 140 calories or so per serving. They have full-sized mint ice cream on a stick for 100 calories each and a Drumstick-like cone at 150 calories. The sugar and fat values are low as well.


B-N April 29, 2011 at 5:31 pm

She was right about the bags of frozen veggies. I love the stem-fresh corn, I can eat two bags of it all by myself at one time. I also love the little ice cream cups they’re the perfect size. I never knew that eggs had a big amount of saturated fat…I also didn’t know that cheese could have so much saturated fat in it either.


Jerrica Ballance April 5, 2011 at 1:02 am

I have a horrible time with portion control. My eyes always seem bigger than my stomach and i end up eating way too much. I have no idea why i do this because my stomach aches and i feel miserable every time. I could really benefit from learning portion control. I also have learned to read food labels correctly and they make sense to me now.


Pauffmomma March 5, 2017 at 2:02 pm

When my children were small I allowed them to eat what they wanted as they got older I had to put portion control into effect and even though they don’t like it it has worked in their favor.


SheDM March 31, 2011 at 2:21 pm

I liked the information I received from going shopping with the Dawn. She made me want to go shopping in search for the right foods.


SJ March 22, 2011 at 10:27 am

I love this!! I have a hard time shopping for “healthy” foods. This helps tremendously.


S-G March 21, 2011 at 12:40 am

I absolutely love the shopping hints. They seem like great ways to buy the correct portion and calorie size. I will probably use some of these tips on my next shopping trip.


BLisenbey October 23, 2011 at 10:24 pm

I completely agree. These tips are awesome and she made grocery shopping almost seem fun, which we all know is not usually the case.


ConnerC November 1, 2011 at 5:23 pm

i am going shopping tonight and i am going to use her shopping tips as well they are really helpful.


R-D March 17, 2011 at 6:11 pm

I like the 3-cup rule in the first video; one I’m definitely going to try. I am a stickler about reading food labels, checking for fat, calories, and sodium. One thing that is always a problem at our house is portion sizes, so I think I’m going to look more at buying pre-portioned foods. One thing I’ve learned over the years is never go grocery shoppoong on an empty stomach. You’ll end up buying way more than you intended, more junk food, and fewer fruits and vegetables.


mcunningham April 5, 2016 at 9:38 pm

Everything you talked about happens to me. Although some of the foods may not be bad, my family eats more than one portion size too. I also have learned never to go shopping on an empty stomach. Another thing I have learned is never go on a full stomach either because we always come out of the store with only 2 or 3 things because nothing sounded good. Maybe in between meals would be a happy medium


R-E March 16, 2011 at 5:34 pm

the 3 cup method is a great idea. i love fruits and yes breakfast is the most important meal of the day and the healthier the better for you. i wished i had the time for the shopping and eating correctly but when you are a full time student, wife, mother and grand mother and you have sick family members it is really hard to do the eating right thing and then to top it off….each professor that I have thinks that their class is the only class I have BUT i still turn my work in on time and make good grade, BUT i do need to change my shopping habits as well as my eating habits



R-E March 16, 2011 at 5:31 pm


I love my cocoa puffs as well and i would love to put fruit on my breakfast but when i buy fruit at my house you would think i never feed my children. the fruit is gone quicker than i can get it on the counter. Yes i do buy large quanities but like i said they love fruit!



E-A March 15, 2011 at 11:04 pm

This is very interesting,breakfast is the most important meal of the day.I love my cocoa puffs in the morning,the smell of fresh toast and sliced straw berries…….hmmmm i love food.


Jerrica Ballance April 5, 2011 at 1:04 am

That does sound like a tasty breakfast. Fresh strawberries in the morning seem like they would brighten my day.


J-W March 15, 2011 at 5:16 pm

I also heard breakfast is the most important meal of the day!


Collins.M April 5, 2016 at 9:20 pm

Sure true. A healthy breakfast is very important especially when going to work or school. That keeps the body mechanism functional and active almost half the day.


K-H March 15, 2011 at 3:36 pm

I have always heard that breakfast is the most important meal of the day. I try to eat a healthy breakfast, but it is the smallest meal I eat each day. I know that dinner should be the smallest. I need to swap the two meals around, eating more at breakfast and less for dinner.


C-S March 15, 2011 at 12:35 pm

I already do the 3 cup method!!! I have always loved to have fruit on my cereal! Cheerios with banana or berries and Skim milk, YUM! Obviously the girl in the first video has never cooked oatmeal, It has never taken me 60 minutes for any stove top cereal……..And using the stove top method makes lots of foods( to me) taste better!


SRS March 14, 2011 at 7:01 pm

If you take the time to read labels you will be alot better off. Since I have been with my personal trainer I have been reading labels and trying to eat healthier each and every day. I was shocked at the amout of calories and fat that was in so much of the foods I ate. Portion control is awesome and can help alot when you are dieting. In general we can all make healthier choices that can lead to a more productive lifestyle. I also never use to eat breakfast and that is a huge no-no!! I now eat breakfast and like the video said I eat egg whites with a little bit of egg beaters reather than the real yolk. I actually feel so much better when I do eat a good breakfast now. If I do not have the time in the mornings then I drink a EAS shakle and eat a banana on the go. I have also learned that when you go out to eat that the poportions are so large that I ask for a togo box abd put half of my meal in there for later.


Holly Bean December 3, 2010 at 5:29 pm

I really liked the 3 cup Quickie. It is something I am going to have to try. The oatmeal is something that will just not work for me. I know that oatmeal is good for you and will keep you full but it is one of the few things I just cant eat. I did like how the videos said that frozen foods are not bad. I will have to buy some the next time I go to town.


Laken Teague December 3, 2010 at 2:17 pm

I am not the best cook in the world that is why I love forzen foods. They are easy to make. I eat them all the time. I am glad to see that I do get good nutrients from my forzen foods.


J-W March 15, 2011 at 5:15 pm

I completely agree! I am a college student and I practically live off of frozen dinners. Glad I can tell my mom that I am eating nutritionally.


daviste November 10, 2011 at 9:13 pm

I had never eaten frozen food until i was pregnant with my youngest son, now I tend to feed my kids frozen food on days when I have more homework than time, I feel bad about it, but i guess it’s not as bad as i thought.


wvandiver October 29, 2015 at 11:34 pm

My 95 year old grandmother still lives at home, but she pretty much quit cooking meals (still bakes cakes and pies) and relies on frozen foods. I will no longer worry as much about her nutritional intake. These videos presented some very good ideas about nutrition that can help people like her.


Taylor Beard December 2, 2010 at 4:32 pm

I liked these videos. They were full of good shopping tips for selecting breakfast, dairy, frozen foods, snack, and junk foods.

Breakfast: 3 Cup Quickie…great idea of eating 1 cup of whole grain cereal (150 calories a serving size) with 1 cup of skim or lowfat milk, with 1 cup of any fruit.

Dairy: Always buy skim or 1% milk; yogart–look for lowfat…if you buy plain yogart, then you can add different fruits to change the flavor. Cheese–make sure that it has <20% saturated fat.

Frozen Foods: If you shop for frozen dinners with 300-400 calories with <800 grams of sodium, you can enjoy "comfort foods" such as pizzas or spaghetti in a "portion-controlled" amount.

Snack and Junk Foods: It was nice to know that even a dietician craves junk foods and give the "OKAY" to enjoy some. But a good tip: eat snacks and junk food in controlled calories and controlled portion amounts.


Salvador V. December 2, 2010 at 2:53 pm

I need to try the three cup quickie (first video), like her I enjoy my oatmeal, but it gets old.


Lindsey E December 1, 2010 at 1:41 pm

I loved the snack vidoe. I am a snack freak. I used to buy the 100 carolie packs to put with my lunches. I just got tired of them. This gave great ideas on other snack foods to eat. I had no idea popcorn could be used as a snack food for just a 100 or 200 calories.


reimershk October 19, 2011 at 11:26 am

I’m so glad to know popcorn (especially in the 100 calorie packs or single-serving packs) is a healthy snack rather than junk food, too. They have 97% fat-free kinds that are regular (butter flavored… but not super buttery) and also kettle corn. Both are fairly low in sodium, especially the kettle corn… I don’t know the actual milligrams but it’s only 9% (regular) and 2% (kettle corn) per single serving pack of your 100% recommended per day when you read the back.


Tyler B November 30, 2010 at 12:42 pm

I like the quick breakfast idea, I have never thought of having to many calories for breakfast but I can see how it could really affect you, but overall I think these viedos are the best ones so far!


Madge C November 30, 2010 at 2:55 pm

I liked the info on breakfast as well. Though I have heard that breakfast is the meal that sets the day up for you all my life, up untill now I just never gave it a whole lot of thought.


Krysten A November 29, 2010 at 11:27 pm

i hate eating breakfast !!! i just can’t bring myself to eat so early in the morning so i usually just eat maybe once or twice a day.


Glen L October 26, 2010 at 11:19 pm

These videos are very helpful to the average shopper. I didn’t think that frozen foods such as the ones displayed in the vidoes would be healthy. I too tlike the 3 cup method.


Jessilyn R. October 25, 2010 at 4:03 pm

There were several helpful tips in these videos. My favorite has to be the 3 cup method from the first video. I had never thought to do something like this before, but I am definately going to try it.


dtoennis November 8, 2011 at 10:20 am

I also like the snack ideas. I will also have to try these tips some day HAHA!!


vera, A October 23, 2010 at 10:36 am

these videos are quite good.they just reinforce alot of things that i already do.except for the breakfast.i hardly eat breakfast.but i know it is very important.i am always on a rush in the morning.but i have learnt to at least grab a snack


Salvador V. December 2, 2010 at 2:53 pm

I use these methods. Its just hard because usually breakfast doesn’t fill me up too long.


TMann November 19, 2011 at 4:23 pm

Breakfast doesn’t always fill me up either but I do it because I find I eat more if I skip. Good thing we can have a snack of 100-200 calories.

Taylor Beard December 2, 2010 at 4:39 pm

Hey! Make time for breakfast. It’s my favorite meal of the day. I eat more for breakfast than I do at any other meal of the day. My mom says that you can “eat like a king” for breakfast, but “like a pauper” for supper. In other words, eat more for breakfast because you will burn the calories throughout the day but eat less for supper because you don’t want to go to bed with a full stomach and no time left in the day to burn your calories.


Lacey H. October 22, 2010 at 6:30 pm

I really like the 3 cup method in the first video, the second video is really cool to because I sometimes don’t feel like cooking a big meal and they help me fix a quick meal, the third video was good in that I learned that the yolk is where all the cholesterol is but yet its got vitamins in them. I also liked how she does one egg and then for the rest she uses just egg whites. In the last video about the snacks I like most of the different snacks she named off which is good because least I know I do eat some healthy snacks and also I’m glad that I can still have my junk food.


Madge C October 22, 2010 at 1:48 am

I need to get me a boat load of instant oatmeal so that I can be full for longer periods of time πŸ™‚

I noticed she did not go for the Hungry Man frozen TV dinners…haha

Great tips on the dairy section I need to start measuring the portions I consume though. I am glad to know to keep it at a quarter cup or less.

It’s ok to allow yourself a “treat” but limit your caloric intake to about 100 to 150 calories per day.


Diana Nicorici November 26, 2011 at 2:40 pm

haha i’ve been thinking about stocking up on oatmeal too! i need to add that to my list for my next grocery visit.


Lauren D October 21, 2010 at 12:56 am

There are a lot of things in these videos that I already do. A lot of the foods that I buy are portion controlled just for the simple fact that I hate to waste food. We all have that bag of something that goes stale after only eating a few pieces of it. I also love Yogurt. πŸ™‚


vera, A October 23, 2010 at 10:38 am

i love yoghurt too.i even use it in making gives it such a great taste n consistency.


Lindsey E December 1, 2010 at 1:44 pm

I am terrible about letting things go stale. The portion idea was great.

Donnie H. October 20, 2010 at 10:13 pm

What??? You don’t do breakfast?? I eat three times a day. Breakfast is usually a bowl of cereal, lunch is fruit and grain bars with snack crackers that I snack on while I am at work, and dinner is a healthy free for all and I eat quite a bit. My weight has been stable so far. I am getting ready to start working out again that my body has adjusted to my diet and I can workout to build body mass and not keep weight off. I owe most of my eating habits to this nutrition class.


Marcie G October 20, 2010 at 6:23 pm

I dont do breakfast. I usually am rushing out the door and then i am not really hungry. I usually dont really eat until dinner. But i do like the 3 cup quickie might have to try it. I do always eat any kind of fruit i can for a snack most of the time. This videos are very helpful to try to get me on track about eating right.


Lauren D October 21, 2010 at 12:58 am

I’m the same way. I’m not really a breakfast person and then if I eat at lunch it makes me tired so supper is my favorite meal too. I’m eating healthier after taking this class though


Lacey H. October 22, 2010 at 6:35 pm

I am the exact opposite because I have to have breakfast or I can’t function till I get some food inside of me. I have to eat usually every 2 hours or I will start to get cranky.

Koon KR October 28, 2011 at 12:59 pm

I don’t usually do breakfast either, but I try to on test days so that I am doing my best. I also have days that I don’t eat until dinner because I am at school all the time or in clinicals so I eat a lot of mcdonals. Not good at all for me i know.


GCHANG November 26, 2011 at 2:31 pm

breakfast for me is typically a coke/dr pepper for the morning and maybe a bag of chips, lunch is usually a salad or rice and a piece of meat, and then the days I have classes til 9, I have a small dinner when I get home. Maybe I should be more prepared and pack a head of time doing the 3 cup idea.


HGraves2 July 18, 2015 at 2:57 pm

because i’m not usually hungry in the morning my breakfast consists of a Dr Pepper only. I am usually hungry around lunch time.

IReagan April 6, 2016 at 9:14 pm

I’m the same way! Breakfast used to make my stomach hurt back in grade school and I’ve never really been big on breakfast since. I’ve been really trying to work on it recently. I feel better when I do!


Ashley M October 20, 2010 at 5:40 pm

I love the 3 cup quickie in the first video. Its a good way to combine cereral, fruit, and low fat milk all into a breakfast for champions. I like the idea of oatmeal being healthy and keeping me full till lunch, because I have to eat every two hours or I become really cranky. So the idea of healthy snacks such as pistochios, low-fat yogurt, and even popcorn, would help me to hold over till lunch.

I always thought frozen/processed foods werent really healthy. Im going to starting look for them with 300-400 calories and 800mg or less of sodium. I can eat frozen vegtables but veggie burgers and hotdogs? I could never force myself to eat that again. But I like the idea of porition control. It gives you just enough to get what you want but, not too much were it is unhealthy. Cookies, chips, ice cream are so addictive. Once you have some you keep coming back for more but, Im going to start putting the packages away and stay with the porition control.


devin r October 19, 2010 at 11:08 pm

Frozen foods are my favorite- they’re so convenient and easy to fix. I’m super happy I can still eat my kid cuisines. Can’t live without snacks either. Actually, my lunch at work seems to just be continuous snacks..


GCHANG November 26, 2011 at 2:29 pm

yes convenient for those who are busy. I agree I usually pick up frozen dinner entrees and sometimes I don’t always pick up the fresh ingredents and make a home cooked meal, I just have to do a little more research when shopping.


D Beard October 19, 2010 at 2:34 pm

I always thought frozen foods were unhealthy. I remember reading that the nutrient value is decreased because of being frozen. Interesting tips


Ashley M October 20, 2010 at 5:41 pm

I always thought frozen foods were unhealthy as well. Thats what the media pounds into our heads anyways.


Spencer KA October 27, 2011 at 2:33 pm

Same here, my brother use to always yell at me for eating frozen foods.

GilesCN November 15, 2011 at 11:22 am

Don’t feel bad I thought the same thing! I never really ate frozen foods until recently!


devans March 19, 2015 at 10:05 am

Until this class I ate canned veggies. I’ve started converting the family to frozen and it’s much better.


DMidgett October 17, 2010 at 5:14 pm

The three cup method mentioned in the first video is something I am going to try, I often skip breakfast or get something on the run, never good for me. It helps knowing what frozen meals I need to look for. I am also going to try what I learned about snacks. I think with the snack tricks, I can leave out the junk food.


wallaceba October 26, 2011 at 6:38 pm

I liked the three cup method too. I can just as easily eat this on the run by preparing my fruit in a baggie, put my dry cereal in another,(I like crunch) and just drink my 1% milk with it. This may not be for everyone but it would work for me.


Hill M November 22, 2011 at 11:11 am

Everybody I think will benefit seeing this viedo and learning what snacks are better for us.


Hamilton SJ November 26, 2011 at 12:05 pm

I agree. Cheap and quick snacks don’t always have to be unhealthy. We should all take lessons from these videos.

JessyM July 25, 2016 at 12:03 pm

The first thing I had to realize when trying to control portion size and make better choices was that I am eating to sustain myself and stay alive, not because something is yummy. That is hard to recognize, if it is delicious, we want to clean our plate, so I would try to half my portions at restaurants etc and save some for lunch the next day. It is hard to look a teenager and say stop eating! I try to put good portions on their plates and hope that they will model this in the future. Breakfast is hard to push at our house, but I know it kick starts our metabolism if we eat and drink within 30 mins of getting up each morning. I try not to lecture too much on intake in my house, I just try to read labels and only offer things that are better choices for them. I finally have the hang of this and I just turned 40, hoping my kids will figure it out much sooner in life.

JessyM July 25, 2016 at 12:04 pm

a go to snack for me is a hard boiled egg or serving of plain almonds. I always need the protein because that is what my diet lacks most of the time.

eosborne November 26, 2011 at 8:32 pm

I thought those were both good ideas i’m going to try also.


vcanea November 26, 2011 at 10:22 pm

Breakfast is something that i need to work on too, so i am gonna try the cup method too


atoney February 14, 2017 at 9:25 pm

I need to work on breakfast too. I usually skip it due to being in such a rush in the mornings.

kherrick March 28, 2017 at 8:58 pm

I have a hard time with breakfast too. I am just no hungry in the mornings. It seems when I do eat, I get so hungry before lunch arrives.

Jallinson90 April 6, 2017 at 5:25 pm

Breakfast is the most important meal of the day, yet I eat it maybe once a month, due to my busy schedule. The cup method does sound like a good idea to try though.

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