Happy New Year everyone!  Since healthy eating resolutions are tops on many people’s lists, here are five tips to help you start off the New Year:

1. Don’t go on a “diet” – Having a list of “forbidden” foods or a rigid diet plan makes you more likely to obsess about your food choices and feel guilty when you don’t stick to it.  Sometimes, if you’re in a diet mindset, just having dessert may make you feel bad enough to go off your healthy eating plan altogether. To feel your best and give your body the nutrients it needs, focus on eating more fresh, whole foods and less sugar and processed foods.  It’s okay to eat the foods you love, as long as you have them in moderation and you watch your portions.
2. Start small – Make realistic goals and make a reasonable plan to reach them. Doing too much too soon can make you feel overwhelmed and can lead to early burnout. If you’ve never exercised before, it’s not realistic to say you’re going to run every day. Start with a few days a week of walking first and then work your way up as you feel stronger.  If you want to cut down on the dessert you eat every night, try having it every other night to start, and then decrease by one night a week from there.
3. Try a food diary – Make yourself more accountable and aware of what you eat throughout the day.  Pinpoint times when you seem to eat more, for example if you usually snack at work or attack the bag of potato chips late at night; or if you make it a habit to have seconds at dinner.
4. Portions, portions, portions! – Portion sizes are the key to losing and maintaining your weight.  It’s easy to lose track of what an accurate portion size is nowadays, especially when you’re eating out. Practice eating slowly and stopping when you are full.  Try taking a smaller portion than you usually would (eating on smaller plates also helps) or leave those last few extra bites instead of feeling obligated to finish everything on your plate.
5. Eat out one less day a week – This will be beneficial for your waistline and your budget!  The best way to know what you are putting into your body is to prepare the food yourself.  The calorie counts for some restaurant foods may encompass more than half your daily requirements, and sometimes even dishes that are marketed as healthy are high in sodium and have hidden fats.  Grab a cookbook for quick dinner meals, make a meal plan and shop for the ingredients for the week to help you stay on track.  Also, pack your own lunch for work (or school) – it’s an easy way to take control of what you eat at work, since ordering out can be tempting if you don’t have anything planned.

Stay positive – changes don’t happen overnight.  If you have setback, just brush it off and keep going. Remember, healthy eating is for a lifetime.   When you make long-term health a priority over short-term weight loss goals, you’ll be encouraged to do the best you can for your body. Don’t give up and surround yourself with people who will support your goals. Have a happy and healthy 2012.

The holidays are a great time to be together with family and friends. It is also a time to enjoy all the delicious dishes and traditional foods that are only cooked but a few times a year. Healthy eating during the holidays can be challenging, especially when you are looking forward to enjoying your favorite dishes. However, there are ways to reduce the fat and calorie count in many of these foods without sacrificing flavor. Share the following tips with family and friends so you can all celebrate the gift of health at your holiday get-together. Not only will you feel better after eating these nutrient packed dishes, but you will also thank yourself for thinking ahead of the game and not making weight gain a holiday tradition as well.

Appetizers

Appetizers, although small by nature, can easily pack a calorie punch. Swap cheese and crackers, which are high in fat and sodium, for a piece of bruschetta with fresh vegetable toppings (try tomato and basil or roasted red pepper). Steer clear of any pastry based appetizers, such as pigs in a blanket or quiches, and fill up your plate instead with fresh or roasted veggies and low fat yogurt or hummus dips. To add some heart healthy fats, roast almonds or pecans with olive oil and a little salt. The protein and fat in a small serving of nuts also helps decrease hunger levels before the main meal.

Main Dishes

Soups are a great way to add variety and flavor to your holiday meal with minimal calories. Having a soup course before dinner tends to fill you up and makes you less likely to overindulge at dinner. Make sure the soup is broth-based rather than cream-based. Pureed vegetable soups that include butternut squash, pumpkin, or tomato rely on vegetables for their creaminess and so very little if any additional cream needs to be used. They are high in vitamins, minerals and fiber for added health benefits.

Here are a few ways to transform some of the most traditional holiday dishes (and ones that are traditionally calorie dense) to lighter, more nutritious fare.

• Candied sweet potatoes – this dish is typically filled with sugar and butter. Instead try tossing root vegetables, such as sweet potatoes, carrots and parsnips, with a little extra virgin olive oil, maple syrup, and flavors like pumpkin pie spice and lemon and orange zests to allow the natural sweetness of the vegetables to shine through.
• Green bean casserole – loaded with fat and sodium. Replace with steamed or sautéed green beans tossed with lemon juice, olive oil and toasted almonds.
• Stuffing – instead of using butter and white bread, exchange most of the butter with low sodium chicken stock and switch to whole grain bread. Change up your grains and try using brown and wild rice or wheat berries instead. Add extra vegetables like chopped celery or mushrooms, and fresh herbs to flavor the dish. See this recipe for Wheatberry Stuffing with Apricots from GoodHousekeeping.com http://www.goodhousekeeping.com/recipefinder/wheatberry-stuffing-apricots-1150
• Mashed potatoes – typically a fat overload. Mashed potatoes can be made just as creamy by using skim milk and a small amount of chicken stock or olive oil. Add roasted mashed cauliflower to add flavor and cut down on the calories.
• Skip biscuits and use whole wheat rolls instead. Or, you may choose to skip the bread altogether.
• Add more veggies and salads – Roasted brussels sprouts and carrots and sautéed kale or spinach are all great choices. Add fresh fruit in season like apples, oranges, pomegranates, or pears to salads.

Desserts

• Instead of pies or cakes, try poached fruit with low fat ice cream
• Pumpkin custards skip the crust, which contains most of the fat in a traditional pie
• Homemade hot chocolate with skim milk – use half the amount of sugar and skip the whipped cream

Enjoy your holiday meal!

Understanding how to read a food label is one of the most important tools we, as consumers, can have under our belts. With a barrage of statements such as “low fat,” “healthy choice,” “natural,” “organic,” or “no sugar added” messages on labels, deciphering which choice is the best can be a difficult one.   The nutrition facts label can help you make a more informed choice about the foods you choose to eat. You can use this label to determine whether a food is a good source of fiber, calcium, iron or vitamins A & C, whether or not a food is high in fat, sodium and cholesterol or to compare similar foods to see which one is lower in total calories and fat.

The first place to start on the nutrition facts label is the serving size and the number of servings provided in the entire package. Compare the serving you are going to have to the recommended serving size. If you consume the actual serving size you can use the rest of the information on the nutrition facts label as displayed. If you consume double or triple the serving size you will need to multiply each nutrient on the nutrition facts label accordingly. For example, in the label shown below, the serving size is 1 cup. If you had double that amount – 2 cups – multiply each of the nutrients listed by 2 (intake would be 500 calories, 24 grams of fat, 940 mg sodium, etc).

After looking at the serving size, look at the calories provided in that serving or in the number of servings you are planning to eat. Then look at the calories from fat that are provided. Limiting the amount of high calorie and high fat foods in your diet can help maintain an appropriate weight and prevent weight gain – try to keep these numbers low!

The next place to look on the label is the nutrients listed below the calories – fat, saturated fat, trans fat, cholesterol, sodium, dietary fiber, vitamins A & C, calcium and iron. For the most part, Americans eat too much fat, saturated fat, trans fat, cholesterol and sodium and these are the nutrients you will want to limit, as they can increase risk of chronic diseases. The other nutrients listed – fiber, vitamins A &C, calcium and iron – are generally limited in the typical American diet and are the nutrients that can actually help improve your health and reduce risk of chronic diseases. Use the Percent Daily Values (% DV) to determine whether or not a food is high or low in any of these nutrients. A general guide is: 5% or less DV is considered low – look for foods that are low in total fat, saturated fat, cholesterol and sodium; 20% of more is considered high – look for foods that are high in fiber, vitamin A & C, calcium and iron. Looking at the label below, macaroni and cheese is high in the nutrients fat, saturated fat, sodium, and calcium and moderate in cholesterol. It is also low in dietary fiber, vitamin A, vitamin C, or iron.   The % DV’s are based on a 2,000 calorie/day diet. You may need more or less calories each day depending on your gender, age, physical activity level and weight goals.

Using these tips in conjunction with healthy eating habits and portion control will help improve your diet on a day-to-day basis. It can also make navigating the grocery store a more simple and enjoyable experience, knowing that you are able to make the best choice for your dietary needs.

We like everything in life to be quick and easy–immediate gratification. The same is true of our meals; we need foods/meals that are quick to pack those early morning lunch bags and throw together those busy work-week dinners. So is it possible to have a wallet-friendly, convenient, nutritionally balanced meal for the whole family? Food companies are constantly coming out with quick food options that are registered dietitian approved.

Convenience foods have a track record of being loaded with sodium, fat, sugar and low in fiber and vitamins/minerals. In addition, they are notoriously associated with being overly processed. However, below is a variety of healthful foods that are convenient.

• Low-sodium jarred pasta sauce paired with whole wheat pasta
• Canned beans- black, pinto, navy, red, or garbanzo can be cooked in minutes
• Low sugar instant oatmeal travels well, keeps you full and is especially good in the winter
• Frozen veggie burgers-quickly pan cooked with olive oil on a whole wheat bun
• Individual cups of hummus-High protein and perfect for lunch bags, can dip with veggies

Some foods that are convenient are not always processed and can be good time savers:

• Dried fruit—cranberries, raisins, and mangos can be put in oatmeal, yogurt or eat alone for a great, fibrous snack.
• Pre-made, packaged whole wheat pizza crust—add low fat cheese, tomato sauce and some sliced veggies for a healthful pizza.
• Precooked shrimp
• Bagged Spinach for salads
• Nuts
• Cubed or string cheese

Convenience Tips:

• Do not be afraid of frozen meals. Choose lower sodium meals with large servings of vegetables. Often they can be more healthful than meals you might cook at home.
• Purchase a grill pan—It is a quick way to cook, reduces fat content while cooking and makes for easy clean-up.
• Join an organic food co-op- Members share the cost of weekly organic foods that can be delivered to their house.

Think you should be eating more fiber? You’re probably right. The average American gets about 15 grams of fiber each day, which is 10 grams less than the recommendation for women and 23 grams less than the recommendation for men. This translates into about 25 grams/day for women and 38 grams/day for men aged 19-50 years. Fiber is found in all plant food sources, such as vegetables, fruits, legumes, nuts and seeds. It is the part of the plant that your body cannot break down and does not digest.

Fiber plays an important role in digestion by promoting normal bowel movements and relieving constipation. It also keeps you healthy by reducing the risk of certain diseases and conditions, such as heart disease, type 2 diabetes, and diverticulitis (inflammation of the intestine). It is classified into two different categories: soluble fiber and insoluble fiber. Soluble fiber partially dissolves in water, while insoluble fiber does not dissolve at all. Soluble fiber is found mainly in oatmeal, psyllium, nuts and seeds, legumes, beans and peas, lentils, apples, pears, and strawberries. Soluble fiber forms a gel when mixed with water in the stomach and small intestine. This type of fiber has been associated with lowering low-density lipoprotein (LDL) or “bad” cholesterol and can help reduce inflammation and blood pressure. Soluble fibers can also help slow the absorption of sugar during digestion, which can help keep glucose levels normal in people with type 2 diabetes. Insoluble fiber is found in whole-wheat flours and bread products, barley, couscous, brown rice, bulgur, whole grain cereals, wheat bran and seeds. Insoluble fiber helps moves food along in your digestive tract and adds bulk and softens stool, which can help in relieving constipation. A diet high in fiber has also been associated with weight loss and maintenance. Think about it? Foods high in fiber take a longer time to chew, which gives your body more time to register when it is actually full. It makes a meal feel more filling and slows digestion so that you feel fuller longer. High fiber foods also tend to be nutrient rich and energy dense – so you’re getting more food for fewer calories!

Adding extra fiber to your diet is not difficult. Remember, however, if you are planning on increasing the fiber in your diet, start slowly. Add more high-fiber foods over the course of a couple weeks – try by starting to add more fiber to one of your meals each day. If increased too quickly, you may experience some intestinal gas, bloating and cramping. Adding it in slowly gives your gut bacteria a chance to adjust to the change. And remember, whenever you increase your fiber intake you should also increase your water intake, as fiber absorbs water.

In order to achieve the greatest benefits, eat a wide variety of high fiber foods. Avoid refined or processed foods (canned fruits and veggies, pulp free juice, white breads and pastas, non whole grain cereals), as the processing has stripped the foods of most its original fiber content. Choose whole fruits and vegetables rather than consuming fruit and vegetable juices. Make the majority of your grain choices whole wheat or whole grain (look for the first ingredient to be either one of these choices). Increase your intake of raw vegetables for snacks and eat more vegetarian dishes, substituting vegetables and legumes for meat more often.

Fiber content of select foods
Almonds – 1 ounce, 3.5 grams of fiber
Apple, with skin – 1 medium, 4.4 grams of fiber
Artichoke, cooked – 1 medium, 10.3 grams of fiber
Banana – 1 medium, 3.1 grams of fiber
Barley, cooked – 1 cup, 6 grams of fiber
Black beans, cooked – 1 cup, 15 grams of fiber
Bran flakes – ¾ cup, 5.3 grams of fiber
Broccoli, boiled – 1 cup, 5.1 grams of fiber
Brown rice, cooked – 1 cup, 3.5 grams of fiber
Brussels sprouts, cooked – 1 cup, 4.1 grams of fiber
Carrot, raw – 1 medium, 1.7 grams of fiber
Lentils, cooked – 1 cup, 15.6 grams of fiber
Pear (with skin) – 1 medium – 5.5 grams of fiber
Peas, cooked – 1 cup, 8.8 grams of fiber
Popcorn, air popped – 3 cups, 3.5 grams of fiber
Raspberries – 1 cup, 8 grams of fiber
Rye bread – 1 slice, 1.9 grams of fiber
Spaghetti, whole-wheat, cooked – 1 cup, 6.2 grams of fiver
Split peas, cooked – 1 cup, 16.3 grams of fiber

How easy is it to get to 25 grams of fiber/day?
Breakfast: ¾ cup bran flakes with skim milk and 1 sliced banana (8.4 grams fiber total)
Snack: 1-cup raspberries (8 grams fiber total)
Lunch: Turkey on 2 slices rye bread with light mayonnaise, tomato slices and lettuce. ½ cup baby carrots (5.5 grams fiber total)
Snack: 3 cups air popped popcorn (3.5 grams fiber total)
Dinner: ½ cup brown rice, 1-cup teriyaki broccoli, 4 oz pork chop (7 grams fiber total)
Total for the day: 32.4 grams (12.4 grams over the recommendation for women!)

A diet that contains enough calcium, vitamin D, and other vitamins and minerals is key to maintaining bone health and preventing osteoporosis.  Eating a diet that follows MyPlate will help assure that your bones will be strong and healthy.

In order to ensure the absorption of calcium in the body, it’s also important to consume enough Vitamin D. Imagine Vitamin D is the key that unlocks the door to let calcium into your cells for absorption. The RDA for Vitamin D is about 600 to 800IU’s daily. Foods that contain Vitamin D include fortified milk and bread products, fish such as salmon, mackerel, sardines, and tuna.

Vitamin D can also be obtained from sun exposure, because it is made in the skin. Sun exposure of about 10−15 minutes at least two times weekly to the face, arms, hands, or back without sunscreen is enough to provide adequate vitamin D.

Calcium absorption can also be affected by phytic or oxalic acid found in some high-calcium foods. These foods can bind calcium and may decrease the amount of calcium absorbed. These foods include: Spinach, collard greens, sweet potatoes, rhubarb, and beans.

Calcium Rich Food Sources:

Plain, Non-fat yogurt—340mg for 6oz

Ricotta Cheese, part skim—335mg for ½ cup

Fat-free/skim milk—306mg for 1 cup

Feta Cheese—210mg for 1.5oz

Can I get enough Calcium without consuming dairy products?

The answer is Yes!! With a little extra effort a vegetarian/pescatarian/vegan or lactose-free diet can provide enough calcium on a daily basis. As women we need at least 1,000-1,300mg of calcium on a daily basis to fortify our bones throughout our entire lives and prevent osteoporosis.

Calcium sources not from dairy products: Many vegetables are good sources of calcium, including:

Broccoli—45 mg for ½ cup (C), cooked

Kale—100 mg for ½ C, cooked

Spinach—120 mg for ½ C, cooked

Pinto beans—about 45 mg for ½ C

Kidney beans—about 40 mg for ½ C

Fortified ready-to-eat cereals—about 250mg for 1 oz

Soy Beans—130mg for ½ cup

In addition, calcium fortified foods are a great idea such as soy milk, orange juice, tofu, cereal and bread. Each serving of these foods has approximately 200-300mg of calcium, but check the nutrition label for exact calcium content.

Summer is here and it’s time for outdoor parties and BBQs. While lots of fun and a summer tradition, these parties can often be a challenge for those who are trying to make healthier eating choices. Here are a few tips to keep your healthful eating on track and still enjoy your summer parties:

1. It is always recommend that people have something to eat before attending social gatherings where there may be enticing foods. Many of these foods may be the kinds of choices that you would not normally include in your own healthy meal plan, which may makes them seem even more tempting. You don’t want to arrive at the party hungry, as your first instinct may be to head straight for the buffet table. Have a substantial snack 1-2 hours before the party, focusing on high fiber foods such as a small bowl of oatmeal and skim milk, an apple with peanut butter, or low fat yogurt with nuts and fruit. That way you have already taken the focus off the food before arriving and will be able to make better choices once you are there.
2. Always make it a point to sit down when eating, if possible. Eating while standing up, especially around the buffet table, can lead to greater intake and larger portions than if you were to eat sitting down. Try to find an area to comfortably enjoy your meal, rather than walking around and continually grazing.
3. If possible, bring a healthful side dish that that fits into your meal plan. It’s okay to let your host know that you are making healthy changes to your eating habits (it may even encourage them to offer more healthy dishes themselves!). Most times, those hosting a party would be delighted to have others contribute by bringing their own dish. Make a whole grain pasta salad or hummus dip with veggies (see recipe below for a great summer side dish).
4. Plan ahead of time how many alcoholic beverages you are going to have, if any, and stick to that goal. Alcohol contributes empty calories that can add up quickly. Also, choose low calorie mixers, such as seltzer water and diet beverages. Stick with water instead of sodas and fruit drinks, which can also add more unnecessary calories.
5. Make one plate and don’t feel like you have to try everything. Remember the plate model and portion sizes – aim for 50% of your plate to be fresh or cooked vegetables or fruits – this does not mean potato salad or coleslaw drenched in mayo. Opt for raw vegetables with a little bit of low fat dip, salads, or vegetables from the grill such as: corn, zucchini, or Portobello mushrooms. The other 25% of your plate should be a lean protein and the rest preferably should be a whole grain.
6. Focus on friends rather than food. Talking and catching up with friends (away from the buffet table) is a great way to enjoy the party, leaving the focus away from the food.
7. Make this one of your exercise days to offset the extra calories you may be eating. If there are any type of games at the party, join in – even something as simple as playing horseshoes can burn some extra calories.
8. Opt for fruit for dessert – or pick one dessert to sample and have a small piece of it. It will be much more satisfying than trying to sample a small bite of every single dessert there.
9. Go in with a game plan and try to stick to it as best as possible. You may hit all your goals or you may miss a few, but if you don’t manage to do everything you wanted to do, don’t be disappointed in yourself and then give up on your healthy eating plan. Make notes of what your had trouble with and look them over before the next party. You will be more likely to overcome them in the future than if you punish yourself for not doing everything you expected.

Super Simple Hummus Dip

Ingredients

• 2 cans chick peas, drained and rinsed
• Juice and zest of 1 lemon
• ¼ cup extra virgin olive oil
• ¼ cup water
• ½ teaspoon salt
• ¼ to ½ teaspoon red pepper flakes
• ¼ cup finely chopped parsley
• Paprika

Directions

1. Combine chick peas through red pepper flakes in a food processor. Blend until smooth.
2. Stir in parsley and spoon into serving dish. Sprinkle with a little paprika to garnish. Serve with raw veggies for dipping, such as carrots, celery, and bell peppers.

In recent years “organic” foods have made their way into our lives, and even chain supermarkets. And most Americans purchase organic foods at least occasionally. However, the nutritional content of these foods may not vary greatly from conventionally produced foods.  In addition, consumers typically consume larger portions of these foods merely because they are labeled “organic.” Research on the nutritional differences between conventional and organic products is ongoing at this time. However, so far, few differences have been identified and were not across all products.
Organic foods are produced under the USDA’s National Organic Program regulations. These regulations include specifications about how the foods are produced and the process practices required for a food to be certified organic, however these regulations do not claim nutritional or food safety benefits for organic products.  This continues to be an ongoing debate among nutrition experts. However, the term “organic” comes with what experts are calling a “halo effect.” The “halo effect” is how we as consumers perceive the nutritional content of a certain food, and extrapolate the same nutrition content to other foods with the same label.

This “halo effect” results in consumers perceiving an organic food to be more nutritious, and letting their guard down when it comes to being careful about counting calories – ultimately leading them to overeat or feel entitled to indulge.  Research shows that consumers are more likely to claim that “organic” labeled products taste better, are lower in calories, lower in fat and higher in fiber. In most studies, no organic products were present, but merely labeled as “organic” to test consumer’s perception.

There are still benefits to our population for eating and purchasing organic foods such as reduced nutrition pollution, improved soil organic matter, lower energy use, reduced pesticide residues in food and water and enhanced biodiversity. Some organic foods may contain more phytochemicals such as antioxidants compared to conventionally grown products. Organic food purchases can often integrate small to medium sized farms into high-value food markets. Overall facilitation of organic foods can be considered creating a healthful, sustainable food system.

So what can you, as a consumer, do to buy/use the best products on the market?

1. Read the Nutrition Label – The Nutrition Facts panel was designed for the consumer to make better nutrition-related decisions. This is the best way to differentiate between organic, local and conventional food items.  Become familiar with nutrition and ingredient labeling as a means of choosing healthy products that will help in meeting your daily Food Guide Pyramid needs.
2. Reduce Your Calorie Intake – In order to make sure you are not experiencing the “halo effect” with organic food – first guess the caloric value of a food, and then double it. You’ll end up being more accurate on calorie intake and you might even eat less.

Though the actual work of weight loss is largely an individual effort, having a solid team behind you can mean the difference between success and setbacks. Our Weight Management program has assembled all of the professionals needed to comprehensively address the complexities of obesity and weight loss. The Weight Management team at RWWC includes a physician, a psychologist, personal trainers, and registered dieticians and was designed with your health and long term success in mind. Because we are all under one roof, we are able to work closely together to design the most effective weight loss plan for you based on your lifestyle, goals, and underlying medical conditions.

Having a physician as part of the weight loss team is something that is lacking in most commercial weight loss programs and gives our patients an advantage. From the very beginning of your weight loss journey, I will evaluate you for underlying medical conditions that may make weight loss more difficult, such as obstructive sleep apnea and underactive thyroid. I can also identify medications, including over-the-counter preparations, which may be increasing your appetite or otherwise impeding your success.

Through a comprehensive social history, family history, and blood tests I will be able to assess your risk for developing weight-related diseases and fully evaluate your cardiovascular risk, ordering stress tests or other further heart evaluations if needed. This information is communicated to the rest of the team to allow our personal trainers to better design a safe fitness program for you and to alert our dieticians to any areas that may need particular focus, such as cholesterol or salt intake.

In our Weight Management program you will work closely with all of our professionals. Frequent visits to the center will help us quickly identify problems, fluidly make corrections to your plan, and proactively address the inevitable plateaus.

Weekly Weight Management meetings are held with the team members to discuss your progress and revise your goals. A summary e-mail will be sent to you with reminders of what to work on for the next week along with words of encouragement.

The reasons for weight gain are multiple, complex, and individual. Our multifaceted team allows us to get to the root of your weight gain and devise a truly personalized plan to help you realize your goals for a healthier you!

Portion sizes are the key to losing and maintaining your weight. Nowadays portion sizes have increased significantly, especially in restaurants and with processed, pre-packaged foods which aim to give you more food for your dollar. Learning about what an actual portion size looks like, as well as learning to read a food label, can be helpful in discerning the amount of food you should be eating throughout your day. You may consider starting a food diary to keep track of the amount and types of foods you eat each day.

In the beginning, it may be helpful to actually measure out your portions for each meal using measuring cups and spoons, and a small kitchen scale, but there are also common household items that you could use to get an idea of a proper portion (see list below). The “plate model” can also be a useful guide, with the idea that you fill half of your plate with fresh or cooked vegetables or fruit while limiting your proteins and starches to one quarter each. You can even purchase plates that mark off sections for each portion.

For times when you are in a hurry or on the go, pre-portioning foods ahead of time can be helpful. For example, at the beginning of each week, you could make plastic baggies of the appropriate portions of nuts, baby carrots and celery, cheese cubes and crackers, or cereal to use as snacks throughout the week.

Remember to be aware of the amount of condiments and dressings you are using as well, as the calories in these can really add up. Portion sizes for alcohol and other caloric beverages should also be taken into account. The recommended serving of alcohol is 1 drink per day for women and 2 drinks per day for men. One drink is equal to 5 oz. of wine, 12 oz. of beer or 1.5 oz. of distilled alcohol. Each of these provides about 100 calories or more so watch your intake when watching your weight. Mixed drinks typically provide even more calories per serving.

Once you have a good idea of what an appropriate portion size is for different types of foods, you will find it easier to estimate your portions when eating out. Generally restaurants serve at least double the amount of an appropriate portion, so divide your entrée in half and take home the rest, share with a friend, or go with an appetizer portion instead. When purchasing food or drinks with a food label, it is always important to first look at the serving size. More often than not, there is more than one serving in the product.

At first you may be surprised by how small a portion really is. But do not worry; you can eat multiple portions of each food group throughout the day. Focus on eating slowly and enjoying each bite of food. When having dinner, make your plate and put the rest away immediately so you won’t be tempted to have seconds. Serving your meals on smaller plates is a visual trick that will help you get used to the appropriate portion sizes.

The Food Guide Pyramid (http://www.mypyramid.gov/) can help you figure out the daily number of servings of each food group you should be eating for a balanced diet.Here are examples of appropriate portion sizes for each group:

Grains (try to make half of this group whole grain choices)

• 1 mini bagel (Starbucks bagels, for example, are more like 4 servings of grain)
• ½ cup cooked pasta, rice or oatmeal (the size of a cupped palm)
• 1 slice of bread, ½ English muffin, 6” inch tortilla
• 1 cup of cereal

Vegetables

• 1 cup of cooked vegetables
• 2 cups of raw leafy greens
• 1 small baked potato (the size of a computer mouse)

Fruits

• 1/2 cup of fresh fruit or 1/4 cup of dried fruit
• 1 small apple or orange (the size of a tennis ball)
• 4 ounces of 100% fruit juice

Dairy

• 1 cup of milk (always choose low fat or skim versions)
• 6 oz. of yogurt
• 1 oz. of hard cheese (the size of a domino)
• ½ cup ice cream (the size of a tennis ball)

Protein

• 1 oz. of steak, chicken, or fish (typically at a meal, you would have about 3 oz., the size of a deck of cards or woman’s palm)
• 1 oz. of nuts or seeds or 1 tbs. of peanut butter (the size of half a walnut shell)
• 1 cup of bean soup
• 1 egg
• 2 tbs. of hummus (the size of a walnut shell)

Fats/Oils

• 1 tsp. of mayonnaise or 1 tbs. of Italian dressing
• ¼ medium avocado