Tuesday, August 2, 2011

Weight Management

It seems we all have to "battle the bulge" at some time during our life. For some, it comes during those "freshman fifteen" when you're in college and enjoying the pizza and beer diet.  For others, it's after the birth of a child.  For still others, the lucky few, it's not until after you're 50, or even 60, when your metabolism slows.

We all know how to eat, we know the "good" foods from "bad" foods.  What we lose sight of is portion control.  Here is a guide.  When you read it, you'll understand why you're packing on a few extra pounds.

Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.


Examples One serving equals That's about the size of

Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) = Index card

Cooked Grains 1/2 cup cooked oats, rice, pasta = Billiard ball

Dry cereal 1/2 cup flakes, puffed rice, shredded wheat = Billiard ball

Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Examples One serving equals = That's about the size of

Raw fruit 1/2 cup raw, canned, frozen fruit = Billiard ball

Dried fruit 1/4 cup raisins, prunes, apricots = An egg

Juice 6 oz 100% fruit or vegetable juice = Hockey puck

Raw vegetables 1 cup leafy greens, baby carrots = Baseball

Cooked vegetables 1/2 cup cooked broccoli, potatoes = Billiard ball



Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Examples One serving equals =  That's about the size of

Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu = Deck of cards

Beans 1/2 cup cooked beans, split peas, legumes = Billiard ball

Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters = Ping pong ball

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Examples One serving equals = That's about the size of

Cheese 1 ounce or 1 thin slice of cheese =  A pair of dice

Milk 1 cup milk, yogurt, soy milk =  Baseball

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples One serving equals = That's about the size of
Fat & Oil 1 tsp butter, margarine, oil = One die

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