Wednesday, June 11, 2008

The Portion Plate


This means 1/2 of your plate should be fruits and vegetables, 1/4 of your plate whole grains and the remaining 1/4 lean protein.

Healthy Tips

Filling your plate with the correct portion sizes is imperative during weight loss or weight management programs, but it is important to mention that the foods and lifestyle you choose will also have a great effect on your results. As you are following the portions provided for you on your plate, also consider the healthy eating tips below:

- Eat 5-9 daily servings of fruits and vegetables
- Use whole grains instead of refined (white) bread, rice, cereal or pasta
- Cut back on sweetened drinks and soda. A 12oz. can of soda contains 10 tsp of sugar or high fructose corn syrup (empty calories that do not satisfy hunger)
- Limit fats to less than 20% of daily intake. Avoid saturated or trans fats and replace with plant based oils - olive, sunflower and peanut
- Use low fat dairy products
- Walk or exercise every day!
- If you get a supersized meal, share it with a friend or take half home
- Avoid buffets
- Ask for heart healthy menu items or for baked, broiled or steamed foods
- Skip the bread, rolls and tortilla chips
- Ask for salad dressing on the side. Use it sparingly if high in fat
- Put your fork/spoon down between bites. It takes 20 minutes for your stomach to signal to your brain that it's full

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