Most of us have heard the phrases over the years that promote good nutrition. You are what you eat. An apple a day keeps the doctor away. If nature didn’t make it, don’t take it.
Even though we’ve heard these axioms about healthy eating, it’s not something most of us focus on. In fact, according to the US Department of Agriculture (USDA), only 10% of American adults meet the recommended daily intake for vegetables. And the National Institute of Health notes that nearly 1 in 3 adults here in the US are overweight.*
There are many more statistics we can quote, but the bottom line is that good nutrition is serious business. It reduces the risk of serious and chronic disease, is a critical factor in the growth and development of children, and is a top contributor to our mental and cognitive function.
So, let’s take a deep dive into some small but meaningful changes we can all make to help keep ourselves, our friends, and our family healthy.
Serving Size v.s. Portion Size
You go to your favorite restaurant and while waiting for your main meal, you eat a few pieces of that warm crusty bread you like so much. Maybe you even get an appetizer. Then you dig into the big, healthy portion of pasta. Even if you’re eating your bread and pasta at home, chances are that by the time you’re done eating, you’ve consumed much more than the serving sizes recommended by the Food and Drug Administration (FDA).
And that’s the difference. A portion is how much food you choose to eat at one time, while a serving size is the amount recommended by the manufacturer to meet FDA guidelines.
Think of it this way – many foods that come as a single portion contain many servings!
How to determine a serving size
For packaged foods, the serving size is easy to find because it’s at the top of the Nutrition Fact label. And the reason it’s there is specifically to help consumers make informed food choices. The label also helps you eat well because it contains the nutritional value of the food, such as how many calories, vitamins, fat, and sodium are included per serving.**
Nutrition labels include how a serving’s nutritional value compares to the recommended daily value for the average adult.*** They even include percentages to make it easier. For example, if you’re trying to limit your sodium intake, having a serving that includes 75% of your daily value of sodium might not be the best choice. Sugar-free foods might seem like a healthier option, but looking at the nutrition label can reveal that sugar-free doesn’t always mean fewer calories.
You may wonder what a serving size is for food you prepare at home. Well, here’s information that shocks a lot of people. According to the American Heart Association, the list below is an example of typical serving sizes.****
- 1 slice of whole grain bread
- 1/3 cup cooked rice
- 1/2 cup cooked pasta
- 1 small piece of fruit (super-large apples are 2+ servings)
- 1 wedge of melon
- 8 fluid oz. 100% fruit juice
- 1 cup non-fat or low-fat milk
- 2 oz. cheese (about the size of a domino)
- 2-3 oz. lean meat, skinless poultry or fish (the size of a deck of cards)
Knowing how much a serving size actually is can help you make informed decisions regarding how much you should eat.
How to practice portion control
Here are some easy strategies to help control portions. Once you make these rules a habit, they’re easy to stick to.
- Cooking at home: Out of sight is out of mind! Give the correct serving to everyone at the table, then put the extra food away. Save leftovers for another meal.
- Dining at a restaurant: Skip the bread and appetizers and split a large salad or main dish with a friend.
- Ordering takeout:Order a small instead of a large pizza so that slices are smaller and eat one slice instead of two or three. When ordering other meals, doll out the servings and then put the rest of the food away for leftovers.
- Watching TV: You would be surprised how much food is consumed while watching a movie or series on TV or on the computer. It’s called mindless eating, and it occurs when we don’t pay attention to what, how much, or why we’re eating. Try drinking water instead or put a limited amount of popcorn in a bowl and share it with a friend. No refills!
• Snacking:Don’t eat straight from the bag or box. This is another example of mindless eating, and before you know it you’ve eaten half the box. Instead, measure out snacks, including fruits and veggies, into appropriate portion sizes before eating or giving to your children.
Ten Tips to Total Nutrition
Healthy eating doesn’t mean you have to deny yourself the foods you love. So, let’s consider making small but simple changes that can help you and your family stay healthy.
- Fruits and vegetables play an important role in a balanced diet, providing a broad range of essential vitamins and minerals. Aim to make them about half of your plate. They’re easy to incorporate into meals—chopped, mixed, or added to dishes—and can be a healthier alternative to sides like chips or fries.
- Whole grains are a great source of fiber and may help support heart health by lowering cholesterol levels. Simple options include oats, corn tortillas, and pre-cooked brown rice with no added salt.
- Beans, legumes, and other plant-based proteins can support heart health and help reduce the risk of obesity. Add options like black, kidney, or pinto beans to meals to boost both protein and fiber. Other choices include lentils, tofu, and unsweetened soy milk.
- Unsalted nuts such as almonds, walnuts, pistachios, pecans, and hazelnuts are rich in beneficial fats, protein, and nutrients that contribute to heart and brain health.
- Fish like salmon, mackerel, cod, herring, trout, and fresh yellowfin tuna are rich in omega-3 fatty acids that support heart and brain health. Aim to enjoy them at least twice a week—grilled, baked, or broiled instead of breaded or fried—as a healthier alternative to fatty meats.
- Lean meats, including chicken, beef, pork, and turkey, deliver protein along with essential B vitamins and iron. For a healthier choice, trim excess fat and remove the skin before preparing.
- Low-fat and fat-free dairy products like milk, yogurt, and cheese contain protein, calcium, and vitamin D to help keep your heart and bones healthy. Plant-based milks such as soy or almond should be fortified with calcium and vitamins A and D for similar benefits.
- Healthy fats like those found in certain cooking oils can help reduce LDL (“bad”) cholesterol when used in place of less healthy fats. They’re a better choice for heart health than solid fats like butter or tropical oils such as coconut oil.
- Seasoning your meals with herbs and spices like cilantro, oregano, or garlic for more than just flavor. These salt-free options, fresh or dried, can help promote heart health.
- Water or unsweetened beverages throughout the day will keep your body balanced, energized, and functioning properly. It supports hydration, improves focus, aids digestion, and helps regulate body temperature. It can also help you feel full, making it easier to avoid overeating or unnecessary snacking.
March in National Nutrition Month, and there’s no better time than now to get into the habit of healthy eating. You might be surprised at how much better you feel. For more information on how Premier Medical can help, visit us at https://www.premiermedicalhv.com/contact-us/
*[https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity]
**[https://www.fda.gov/food/nutrition-facts-label/serving-size-nutrition-facts-label?ref=findrecipes]
***https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels