Secrets of Portion Control

A New American Diet


Most of us eat too many foods that are high in saturated fat and added sugar. Order a half portion or child's plate. Most meals at fast food joints and restaurants are super-sized in terms of portions and calories. Vary your protein routine. Reduce the amount of cheese on the pizza or ask for low-fat cheese. Start with small changes to build healthier eating styles.

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That makes 2 tablespoons or two 1-ounce servings. While peanuts have healthy fats, that's still fat and a significant amount of calories. Two ounces of peanut butter have calories.

Two servings of rice two grain servings are about the size of a light bulb. Rice is low in calories and fat and makes a healthy main dish when served with vegetables like peppers, onions, bok choy, or carrots. Stir fry the vegetables in a bit of healthy canola or peanut oil. Brown rice has more fiber and is a healthier choice than white rice. Of course, it's possible to negate all the health benefits of rice if it's topped with fried foods or high-fat sauces.

One fat portion is just the size of a poker chip or a stack of four dimes. That is 1 teaspoon. Cutting out excess fat can bring down weight.

People typically consume fats in products like salad dressings, nuts, meats, and cooking oil. When dining out, ask for a vinaigrette dressing on the side and spoon on just the amount needed instead of opting for a rich, creamy dressing. An ounce of chips — six large tortilla chips or about 20 potato chips -- has 2 teaspoons of oil fat and calories. This 1-ounce portion can contain half the amount of fat a woman should consume in a day!

Some chips may be better choices -- look for baked, multigrain, or vegetable chips. These may have less fat than traditional chips, but be sure to check the label. Desserts are usually full of fat and sugar. A cup of ice cream two portion sizes can have calories and three-fourths of the daily fat intake for an inactive woman. Limit portion sizes when craving a sweet, and have some fruit or milk with one cookie instead of several cookies.

Choose dark chocolate to satisfy a craving, since it has less sugar. You can substitute healthier foods in your diet. Select lean proteins and seafood instead of fat-laden meats. Try to consume 8 ounces of fish every week Use olive or canola oils instead of solid fats like margarine or butter. Consume mostly whole grains instead of cereals or breads with refined grains. Use a thin crust made of whole grains. Have many veggies as toppings instead of meat.

Reduce the amount of cheese on top. Have just one slice and enjoy a salad as a side dish. Make restaurant portions fit into a healthy eating plan. Order a half portion or child's plate.

If ordering a full-sized entrée, ask that half of it be boxed up before eating. Choose an appetizer and soup instead of a main dish. A healthy daily intake includes 1. WebMD does not provide medical advice, diagnosis or treatment. MyPlate What is MyPlate?

Why Is It Important? Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars. Start with small changes to build healthier eating styles. Support healthy eating for everyone.

Build a Healthy Eating Style All food and beverage choices matter — focus on variety, amount, and nutrition. Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level. Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer. Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose.

Look for food and drink choices that are lower in saturated fat, sodium, and added sugar. Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity.

Most of us eat too many foods that are high in saturated fat and added sugar. Eating foods with less sodium can reduce your risk of high blood pressure. Each MyWin is a change you make to build your healthy eating style. Find little victories that fit into your lifestyle and celebrate as a MyWin! Start with a few of these small changes. Make half your plate fruits and vegetables.

Focus on whole fruits. Make half your grains whole grains. Move to low-fat and fat-free dairy. Vary your protein routine.

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