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Eating a healthy diet, together with taking regular exercise, not smoking and getting adequate sleeep has huge benefits to our health, both in the short and long term. As well as helping us to lose or maintain our fat levels, a healthy diet can boost energy levels, keep our immune system strong and give us healthy skin, nails and hair.
Meanwhile, eating well throughout life also means we’re far less likely to suffer from health problems such as constipation, anaemia and tooth decay or set ourselves up for serious conditions in later life such as obesity, heart disease, stroke, diabetes, cancer or osteoporosis.
How do you know a reasonable portion of food when you see it?
Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack.
For example, the amount of meat recommended as a healthy portion is 3-4 ounces which is the same size as a deck of cards or a bar of soap.
1 oz. meat: size of a matchbox
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a cheque book
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse
2 tbs. peanut butter: size of a ping pong ball
1/2 cup pasta: size of a tennis ball
Average bagel: size of a hockey puck
Even bagels have become super-sized, which gives this reasonably healthy breakfast item a high calorie count at around 300-400 calories each. A regular, 3-inch-diameter bagel has about 150 calories and counts as 2 servings of bread in the grain group.
EATING OUT
Choose a regular hamburger instead of a larger one and save about 150 calories.
Have small fries instead of super-sized and save approx 300 calories.
Order a small diet soda/ fizzy drink instead of soda with sugar to drastically reduce calories.
Share an entrée with a friend when you go to a restaurant.
Ask for half your meal to be packed for you and eat it for lunch the next day.
EATING AT HOME
Don't "eat from the bag." When snacking, place a few chips (crisps), crackers or cookies (biscuits) in a bowl to help prevent overeating.
Buy single portions of snack foods so you're not tempted by the whole bag or box.
If you like butter and sour cream on your baked potato, mayonnaise and cheese on your sandwich or cream cheese on your bagel....use half the amount you usually do or save even more calories by using lower-fat or non-fat varieties.
Boost Servings of Fruits and Vegetables
Experts recommend 5 or more servings of fruits and vegetables each day to help prevent cancer and other illnesses. The list below explains the size, shape, and/or look of one serving.
medium apple or orange: the size of a tennis ball
1 cup chopped raw vegetables or fruit: baseball size
1/4 cup dried fruit (raisins, apricots, mango): a small handful
cup of lettuce: four leaves
1/2 cup cooked or canned beans or peas
5-6 baby carrots
For more examples on portion sizes, please click here
For more information on Weight Management, please contact info@yvetteshaw.com
Please visit my AdviseMe section for more information on this topic
Your next step: Call Yvette Shaw on UK # +44 (0) 7961 308100 OR USA # 954 828 2348.
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