Sunday, January 4, 2009

Eating Well - portion control, better shopping, picture links to eating out and a healthy recipe

4 Ways to Trim Servings - Learn portion control
All foods can be part of a healthy diet, if you eat them in the right amounts. But many of us don't know how big a single serving is — and the rest of us still "super size" it instead of sticking to a reasonable portion. How often is your chicken dish just 3 ounces (the size of a deck of cards) or your cereal bowl filled with just 1 cup? Try these tips to get servings down to size:

Measure out proper portions for one week to learn what the serving size looks like.

Dish out meals and snacks in single serve containers before storing them in the pantry, fridge or freezer.

Spend a little extra on pre-measured foods if that technique helps you eat less; it won't cost more in the end because you'd have finished the box faster the old way.

At restaurants, when the mega-plate arrives, immediately cut it in half and ask the waiter to bring a second plate, and put it aside, or better yet have the waiter put it in a doggie bag at the start of the meal, so you're not tempted by it.

8 Ways to Keep Portion Sizes in Check

The amount of a food that you are used to eating may actually equal two or three standard servings. Learning to recognize the size your portions should be can help you maintain healthy eating habits. Try comparing serving sizes to everyday objects. For example, three ounces of meat or poultry is about the size of a deck of cards. Though these comparisons are approximations, try using them as guidelines when you can't measure or weigh your food:
1 cup of cereal = a fist
1 cup of cooked rice, pasta, or potato = a baseball
1 baked potato = a fist
1 medium fruit = a baseball
1 cup of fresh fruit = a baseball
1 1/2 ounces of low-fat or fat-free cheese = four stacked dice
1 cup of ice cream = a baseball
2 tablespoons of peanut butter = a Ping-Pong ball
Source: The National Institute of Diabetes and Digestive and Kidney Diseases

(Asian Stir Fry)

Upgrade the Items in Your Shopping Cart

Healthy meals require healthy ingredients. When you head to the supermarket, make sure to read nutrition labels as you shop, and pay attention to serving sizes and the number of servings per container. Compare similar products and choose the product with the fewest calories. Shop for low-fat items and fill your kitchen cupboards and refrigerator with a supply of lower-calorie basics like these:

Fat-free or low-fat milk, yogurt, cheese, and cottage cheese
Light or diet margarine
Eggs or egg substitute
Whole-grain sandwich breads, bagels, pita bread, English muffins
Soft corn tortillas, low-fat flour tortillas
Low-fat, low-sodium crackers
Plain cereal, dry or cooked
Brown rice, whole-grain pasta
White-meat chicken or turkey (remove skin)
Fish and shellfish (no batter)
Beef: round, sirloin, chuck arm, loin, and extra-lean ground beef
Pork: leg, shoulder, tenderloin
Dry beans and peas
Fruits and vegetables
Fresh, frozen, or canned fruits in light syrup or juice
Fresh, frozen, or no-salt-added canned vegetables
Low-fat or nonfat salad dressings
Mustard and ketchup
Jam, jelly, and honey
Herbs and spices

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