A Happy Healthy You in 2010: Tip 3

A Happy Healthy You in 2010: Watch Your Portion Sizes


Acquire new healthy habits.


You can get into the habit of eating appropriate sizes for your body type and lifestyle. People that work out will require more calories than people that are sedentary. Here is a guideline you can start off with:

Animal Proteins – chicken, turkey, fish, beef etc. - about 4 oz or the size of your palm or ¼ of your plate. The portion size that is right for me is 3oz – small palms, small body frame. This is far from what most Americans eat. Usually Americans eat 2-4x this amount. And what ails this country most – Heart Disease and Cancer. People that eat a lot of animal protein tend to eat a lot less veggies. So, don’t make meat the star of your plate.

Veggies should be the star of your plate. ½ your plate – should consist of beautifully colored vegetables. Eat several veggies at each meal. My recommendation is that you don’t load it up with fats and cook them lightly. Some may be cooked longer such as tomatoes in pasta sauce which actually release the powerful antioxidant Licopene with cooking. For the most part, veggies should still be crunchy and full of color. If you’re veggies are too soft and color has changed – you overcooked them, therefore, killed vital enzymes necessary for nutrient intake. So you have a “dead” vegetable. Also, find a way to eat veggies throughout the day – not just at dinner time. I don’t think we need have a limit on veggies – eat as much as you like. I know that some diabetics have been told to stay away from certain veggies like carrots – I personally think there are better ways of balancing your blood sugar than giving up something as healthy as a carrot.

Quality sides – should be about ¼ of your plate. Brown rice is more nutritious than white rice. Yams are more nutritious than white potato. Try experimenting with new sides such as whole grain couscous and lentils, or quinoa and peas. This rule can apply to spaghetti and meatballs as well - ¼ plate whole wheat pasta, 4 oz of lean meatballs, and ½ plate of green salad. Oh and the spaghetti sauce does count as a nutritious veggie serving.

Nuts and Butters – 1 oz of nut butters is ideal per serving. They’re great on whole grain toast, on a banana or an apple. Nuts are very healthful, but that does not give you the green light to eat ½ can of cashews or peanuts. They are high in fat. A small handful should suffice – great in-between meal snack or before workout snack.

Oils – even thought some oils are healthful, we should watch portion sizes. 1 teaspoon of oil is good for a serving in salad dressing. When sautéing with olive oil; 1 tablespoon should be enough to sauté a batch of onions or chicken etc.

OK so you want some chocolate – eat only a 1 oz portion as an occasional treat (food for the soul). Learn how to enjoy dark chocolate. It’s a better choice than milk chocolate.

It’s all about making choices folks. You can choose to eat for nutrition or eat till you’re stuffed and uncomfortable.


Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010