Category: Meal Prep

Food serving sizes

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As my class is preparing for transition to self prepared food, it is important to understand what constitutes a serving size. I recreated the serving size worksheet I received from Kaiser Permanente so that I can add to it as I try new foods.

Here is the serving size sheet; if you want a pdf you can download it here.

Serving Sizes – Page 1
Serving sizes – Page 2

Additionally, one of the admins of the Optifast Transitional Phase Support Group on Facebook posted these helpful guides. They are reposted here with her permission. (Click on the thumbnail for a larger image.)

Handy Guide to Serving Sizes

Handy Guide to Serving Sizes

Thicken your shakes and puddings with Xanthan Gum gel

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When you make shakes or puddings do they ever turn out too thin? Xanthan gum is a great thickener that adds only a trivial amount of calories in small quantities.

Xanthan gum nutrition facts.

The only problem is that it is really easy to add too much. It also thickens so fast that unless you are using a blender you might end up with something lumpy. The solution? Turn blend some up with water to make a gel that you can keep in your fridge. Then, you can mix up the gel with your product whenever you want a little more thickness.

My daughter taught me this and it works great.

Xanthan gum gel

Print Recipe
Servings 32
Calories 1 kcal

Equipment

  • blender

Ingredients
  

Instructions
 

  • Measure 2 cups of water into a blender container.
  • Add 1 tablespoon of xanthan gum.
  • Blend until smooth and thickened.
  • Store in a covered container in the fridge. Add 1TBSP to anything you want to thicken.

Nutrition

Serving: 1TBSPCalories: 1kcalCarbohydrates: 0.2gSodium: 2mgFiber: 0.2g
Tried this recipe?Let us know how it was!