The DASH Diet, Part 2

The DASH diet calls for an increased intake of potassium, magnesium, and calcium. These nutrients were shown to effectively protect the heart and arteries from the damage caused by plaque. Potassium is the most powerful nutrient for the heart. It is best to get these nutrients through food rather than supplements. Vegetables that contain potassium include white potatoes (1 medium potato has 926mg of potassium), sweet potato, spinach, tomato, and zucchini. Fruits that contain potassium are bananas, apricots, oranges, cantaloupe, and apples. Lentils, kidney beans and almonds also have ample amounts of potassium. Magnesium and calcium are not as well known as potassium for their protective benefits to the cardiovascular system but they are no less important. Magnesium can be found in a wide variety of foods including fruits, vegetables and whole grains so it is not difficult to get when following the DASH diet. Calcium is another important nutrient for heart health. Calcium rich foods are all low fat dairy products such as milk and yogurt, low fat natural cheese, and some vegetables (broccoli).

Reducing sodium is the hallmark of this diet approach. The recommended sodium intake ranges from 1500mg-2300mg for the entire day. Most people easily get double this amount. The best reduction in high blood pressure was seen at the 1500mg sodium intake level. Most of the sodium a person consumes is from processed foods and you can easily reduce your sodium intake by avoiding these foods. Some examples of high sodium processed foods are regular frozen dinners, processed cheeses, regular ham, canned vegetables in sauce, and canned beans. Rinsing canned beans before using them can reduce the sodium by 40 percent. Pasta cooked without salt, unsalted frozen vegetables, and unsalted frozen fruit are good low salt alternatives. Always check the nutrition fact label for the sodium content and choose foods that state they have no salt added or have 300mg of sodium or less.

Changing eating habits is a process. Start out slowly by changing only 1 or two habits at a time. Breaking down these changes into simple steps can help. For example, make a goal of changing from high fat yogurt to fat free yogurt, or switch from white bread to whole grain bread. Once you feel comfortable with these changes, add a piece of fruit -- such as a banana or an orange -- with lunch. Eventually, try cooking one or two meatless meals a week.

For more information, visit http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

The DASH Diet, Part 1

The DASH diet is an eating plan that helps control and can prevent hypertension (high blood pressure). DASH stands for Dietary Approaches to Stop Hypertension. This diet comes from the DASH studies conducted by researchers sponsored by the National Heart, Lung and Blood institute. They found that controlling hypertension with a diet low in sodium and saturated fat, and high in fruit and vegetables can significantly reduce the risk of having a heart attack and stroke.

DASH recommends increasing your intake of fruits, vegetables, low fat dairy, whole grains, nuts, fish and poultry. Fish and nuts contain monounsaturated and polyunsaturated fats plus omega 3 fatty acids which help keep the heart and arteries healthy and elastic. The diet also focuses on significantly reducing saturated fat, cholesterol, and sodium. Saturated fat has been shown to cause increase plaque deposits on arteries. This plaque will harden and form clots that can either block blood flow through arteries or break away from the artery wall. To help prevent this, avoid consuming high fat red meat and high fat desserts with refined sugar.

The DASH diet recommendations are similar to the guidelines laid out in the Mypyramid plan. The amount of servings per day on the DASH diet is as follows:

6-8 grain servings (1 serving = 1 slice bread)
4-5 fruit servings (1 serving = ½ cup)
4-5 vegetables servings (1 serving = 1 cup leafy greens or ½ cooked vegetables)
2-3 for low fat or fat free dairy servings (1 serving = 1 cup milk or yogurt)
4-5 serving of nuts per week (1 serving = 2 tablespoons peanut butter)
6 servings or less of lean meat, poultry and fish (1 serving = 1oz cooked meat, poultry or fish)
2-3 servings of fat, preferably monounsaturated or polyunsaturated oils (1 serving = 1 teaspoon vegetable oil)

For more information, visit http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

Emotional Eating: Our Feelings Can Trigger Eating

Emotional Eating is eating that is triggered by stress and other uncomfortable emotions. Eating has become an unhealthy way for the person to deal with their emotions during stressful events. Boredom, sadness or a major life change can all lead to emotional eating in varying degrees. Some people will only occasionally eat when stressed but some compulsively overeat until it takes over their life.

Many people eat occasionally out of boredom. If you frequently eat when you think there is nothing else to do, sit down with a pen and paper and make a list of 10-15 non-food activities that you enjoy. These can be simple things like reading a book or going for a walk. Put this list on your refrigerator or any place you will see it often. When you feel bored and want to eat, look at the list and pick an activity from it. If you start to feel that you have become socially isolated, call a friend or family member to make an appointment to get out. Just a few simple lifestyle changes can make a big difference in how much you eat—and how you feel about yourself. If you are frequently eating to deal with uncomfortable emotions and can’t stop, contact a registered dietitian or mental health counselor for help dealing with these feelings.

To find a Registered Dietitian near you, visit www.eatright.org and click on Find a Nutrition Professional.

Appetite: Social Cues That Determine Our Eating

Physical hunger is only one reason we eat. Sometimes we eat out of boredom or everyone else around us is eating. Eating that is triggered by social cues is called appetite. Appetite generally is eating for reasons that are outside of your physical need for food. Physical hunger comes from your internal, biological need for energy.

Many of the social cues to eat are learned during childhood and stay with us for the rest of our lives. Certain events can trigger us to want to eat certain foods such as a holiday party triggering us to eat our favorite holiday desserts. Most people view eating as a social activity so we like to eat when everyone else is eating. In these situations most of us ignore our physical hunger --and fullness--cues.

During such events the hunger scale is a good tool to use to keep from overeating. Check in with yourself frequently and determine how hungry you are. Try to pace yourself during the event. Choose your favorite foods but avoid becoming painfully stuffed. This can be done by eating slowly and keeping track of how much you eat. If you feel you want to eat everything, ask the host to make up a plate of the things you can do without on the day of the party, and eat them the next day.

The Hunger Scale, Part 2

To use the hunger scale, check in with yourself and ask “how hungry am I?” Sometimes people do not feel hunger in their stomach but have other feelings, such as a headache or almost overwhelming thoughts of food (the famished stage). Learn your own personal cues and use these numbers to help determine when you need to eat. Usually the best time to eat is the 1-2 range. Never let yourself become so famished that you might pass out. This only causes overeating when you do have a meal. While you eat, check in with yourself and ask “how full am I?” Stop eating once you get to about the 3-4 range. You should feel satisfied but not stuffed.

Eat slowly. Most people become painfully stuffed because they eat too quickly and their brains do not get the signal that they are satisfied until they have consumed too much food. By slowing down eating the brain will be able to register the food in your stomach and signal you to stop before you eat too much. The brain knows how much food your body needs. Pay close attention to its signals. Keep in mind that most people need to eat every 3-4 hours. The hunger scale numbers are very useful to record in a food journal. You will learn your personal hunger cues and preferred eating patterns, and if you are eating for reasons other than physical hunger.

The Hunger Scale, Part 1

The hunger scale is a number system that allows you to determine how hungry you feel at any given time. Before explaining how to use this scale we must first explain what hunger is. Hunger is the physical sign that you need to eat. It can manifest in many ways, from a rumbling and subtle ache in your stomach to severe stomach pain, developing a headache, becoming irritable and feeling like you will pass out. These sensations are the internal cues that you need to eat food. Many people either ignore these signals or don’t know how to decide when they need to eat. This scale helps to determine how hungry you are and when it is the right time to eat. It also teaches you when to stop eating.

The hunger scale ranges from 0-5. It is a very good tool to use when learning what physical hunger feels like and when to eat. Here is the breakdown for each number:
0- Completely famished, you feel very irritable, have a severe ache in your stomach, have a headache, feel shaky and are ready to pass out.
1- Moderately hungry, you have rumbling in your stomach and a moderate ache, you feel you need to eat now.
2- Slightly hungry, the hunger pangs in your stomach and thoughts of food begin but you can wait to eat.
3- Not hungry and not full, you feel satisfied. This can be considered a neutral feeling.
4- Full but not uncomfortably stuffed
5- Painfully stuffed, you feel sick and think your stomach might burst.

In Part 2, I will discuss how to use the hunger scale.

The Glycemic Load, Part 2

Glycemic load may fix the issues the glycemic index brought up but that does make it the most effective way of keeping blood sugar in the healthy range. To control blood glucose levels, a person needs to eat a consistent amount of high fiber carbohydrates throughout the day. Glycemic Load does not teach how to do this. Counting carbohydrate grams is the only real effective way to control blood sugar for someone with diabetes.

For a healthy person, glycemic load is not as important to track. It is best to choose high fiber carbohydrate foods such as whole grain breads/cereals, and fruits/vegetables for someone with and without diabetes. If you are healthy, you do not need to worry about how carbohydrates affect your blood sugar levels. Your only focus needs to be on prevention by maintaining a healthy weight and eating a wide range of nutrient dense foods. This will reduce the risk of a healthy person developing diabetes and other related health problems.

For more information, visit http://en.wikipedia.org/wiki/Glycemic_load, http://www.nutritiondata.com/help/estimated-glycemic-load, and http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-and-the-glycemic-load/index.html.

The Glycemic Load, Part 1

The glycemic load attempts to resolve the questions that the glycemic index brings up concerning mixed foods, portion sizes and carbohydrate amounts in food. This system uses the standard serving size of a given food—an amount a person is more likely to eat-- and measures the impact the carbohydrate in the food has on blood sugar. The glycemic load is considered more reliable than the glycemic index since it takes into account the amount of carbohydrate in a standard portion size.

Glycemic load is calculated by multiplying its glycemic index by the amount of carbohydrate it contains then dividing the total amount by 100. So a fruit, such as watermelon, which has a high glycemic index, when analyzed using glycemic load is found to not to have a large impact on blood sugar. It is commonly known that watermelon contains mostly water and has only a small amount of carbohydrate.

Glycemic load, similar to the glycemic index, is broken up into three categories of low, medium and high. 1-10 is considered low, 11-19 is considered medium and 20 or more is considered high. Typically, the lower the glycemic load, the less impact the food will have on blood sugar levels. Using this scale, fruits and vegetables that are considered high glycemic index foods are no longer banned. When analyzed, they are found to be low glycemic load foods, with small amounts of carbohydrate and have little impact on blood sugar levels.

For more information, visit http://en.wikipedia.org/wiki/Glycemic_load, http://www.nutritiondata.com/help/estimated-glycemic-load, and http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-and-the-glycemic-load/index.html.

The Glycemic Index, Part 2

The glycemic index can seem like a useful tool for a person with diabetes. However, there are problems with this system. The index does not take into consideration that every body is different and will process food differently. For example, the body will process food in a different way early in the morning than late at night. Also, an individual’s metabolism will react differently depending on the portion size a person eats. Portion size is never addressed in the glycemic index food analysis. Portions are important because eating a large amount of a food with raise blood sugar more than eating a smaller amount.

Another problem with this index is it does not effectively rate mixed foods and its impact on blood sugar. Eating a high glycemic food with a low glycemic food will slow down the rate blood sugar increases from the high glycemic food. For example, a person eats a piece of white bread with peanut butter on it. The white bread is a high glycemic index food but the peanut butter will slow down the rise in blood sugar. Peanut butter is a low glycemic food that contains protein and fat. The index does not effectively account for mixing high and low glycemic index foods.

A third problem with the glycemic index is it does not measure how much carbohydrate in actually in the rated food. For example, a watermelon has a high glycemic index but it is made up of mostly water. It would not affect blood sugar the way a piece of plain white bread would. Consistant carbohydrate intake is very important for people with diabetes. The glycemic index does not address the amount of carbohydrates in the rated foods and this makes it confusing for most people -- and could be potentially harmful for people with diabetes. In light of these concerns, the American Diabetes Association does not recommend the Glycemic index as an effective tool for someone trying to control their blood sugar.

For more information visit http://en.wikipedia.org/wiki/Glycemic_index, http://www.mendosa.com/gi.htm, and https://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm.

The Glycemic Index, Part 1

The glycemic index is a numeric system that was developed to help people with diabetes control their blood sugar. This index rates carbohydrate foods by how much and how fast they raise blood sugar levels. The glycemic index uses numbers to rate each food with 100 being pure glucose (sugar)—the highest number a food can have--and all other foods are rated below this number. The numbers were developed by using a 50 gram amount of a food item—an amount very few people eat in real life. The food is then rated by how much this 50 gram sample raises blood sugar. The numbers for each food are broken down into three categories: High, Medium and Low. 70-100 is considered high, 56-69 is considered medium and 55 -1 is considered low.

Foods with a high glycemic index rating bring a quick and high rise to blood sugar and then quickly crash. This type of reaction is what a person with diabetes is trying to avoid. Foods with a low glycemic index release glucose more slowly and raise blood sugar more steadily than high glycemic index foods. Most fruits, vegetables, and whole grains are low to medium glycemic index foods. Most of the foods that are recommended a person eat from Mypyramid and the Mediterranean diet-- foods high in fiber--are low to medium glycemic index foods.

For more information, visit http://en.wikipedia.org/wiki/Glycemic_index, http://www.mendosa.com/gi.htm, and https://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

Prebiotics: Food For Good Bacteria

Prebiotics are the indigestible part of fruits, vegetables and whole grains that can stimulate the growth and activity of good bacteria in the digestive tract. Effective prebiotics are essentially soluble fiber- the type of fiber that dissolves in the blood-- from plants that become food for the helpful bacteria needed for healthy digestion. Insoluble fiber – the type that does not dissolve in the blood-- also has some prebiotic affects. However, insoluble fiber is not as efficient as soluble fiber at feeding the healthy microorganisms in our bodies. Inulin is a type of prebiotic that is found in some root vegetables such as chicory root. It is added to some foods such as yogurt to increase the prebiotic/probiotic interaction. This reaction is called synbiotics. When synbiotics occurs, prebiotics and probiotics are working together to improve the natural microflora in the digestive tract. The digestive system is considered to be at the peak of health and overall health of the body increases.

Some food sources for prebiotics are inulin from root plants, raw oats, unrefined wheat, barley, rye, chicory root, onion, garlic, leeks, flaxseed, dark leafy greens such as spinach, legumes including lentils and red kidney beans, berries, bananas and many other fruits.
Eating a balanced diet of these foods plus a cup of yogurt or kefir is all the body needs to obtain synbiotics. Also try eating fresh blueberries with a cup of vanilla or Greek yogurt to get the prebiotics/probiotics necessary for optimal digestive health.

Healthy Action Step: For a healthy Sunday dinner, prepare a lentil soup with leeks, a spinach salad with red onion with homemade lemon juice and olive oil dressing. Finish the meal with honey sweetened Greek yogurt and blackberries.

The Power of Probiotics

Probiotics are good microorganisms, usually good bacteria, that are similar to the helpful bacteria found in the human intestinal tract. These live active bacteria help regulate digestion and improve the health of the person who ingests them. These microorganisms can be found in fermented foods such as sauerkraut, or in fermented dairy products including yogurt, buttermilk, and kefir. It is recommended that people who have been on antibiotics or who have digestive upset should take in some form of probiotics from either food or supplements to help replenish their own natural bacteria.

Yogurt is probably the most commonly eaten probiotic food. It provides calcium to help build strong bones which prevents osteoporosis. Yogurt can also help strengthen the immune system and prevent vaginal yeast infections in women. Studies also show that low fat yogurt may lower LDL “bad” cholesterol and raise HDL “good” cholesterol. It also provides protein that can help fill you up. Greek yogurt is especially good for this. It has twice the amount of protein than regular yogurt. When buying any type of yogurt, choose one that is low in fat, low in sugar and contains live active cultures.

Kefir is another commonly known probiotic drink. It is a milk drink that Kefir grains have been added and then fermented. Kefir is usually used in a smoothie with added ingredients, such as sugar, since the plain Kefir is often very sour. Its probiotic effect is similar to that of yogurt, helping to reduce cholesterol (especially if it contains plant stanols) and may also help reduce blood pressure. However, kefir contains different live active cultures than yogurt and may have a better probiotic effect than yogurt. Eating a variety of low fat dairy products will help ensure you get all the health benefits of these different foods.

Healthy Action Step: For a different take on a breakfast smoothie, place plain Kefir in a blender and add buckwheat honey to taste with a handful of your favorite fruit. Blend and enjoy!

The Mediterranean Diet—A Heart Healthy Way to Eat, Part 2

A second major difference of the Mediterranean diet from Mypyramid is the consumption of olive oil. The Mediterranean diet is rich in olive oil. It is so important that it is eaten daily whether used for cooking, in salad dressing (such as the standard vinegar and oil dressing) or for dipping with bread. Butter is rarely used. In fact, there is very little saturated fat (“bad” fats) consumed in this diet. This is the primary reason those who eat this way have low levels of cholesterol and normal blood pressure. Olive oil is rich in monounsaturated fats and polyunsaturated fats. These “good” fats are essential to a healthy heart. Most Mediterranean people consume extra virgin olive oil—the first pressing of the olives. Extra Virgin Olive Oil is the healthiest form of the oil because it has no refined oils mixed into the finished product and contains many antioxidants.

The next group of commonly eaten foods is cheese and yogurt. Most Europeans eat full fat cheese but in moderation so it does not pose a significant problem for heart disease. In fact there are many different cheeses eaten in the diet, and many are accompanied by fruit and nuts. Yogurt is a large part of the Mediterranean diet that many, especially in Greece, eat as a dessert with honey and nuts. Yogurt contains probiotics that help to regulate the bacteria in the digestive system and keep it healthy.

Another prominent group of foods is fish, poultry and eggs. These are eaten on a weekly basis. The Mediterranean diet is not a meat based diet but a plant based one. So meat is not an integral part of the lifestyle. Fish is eaten 3-4 times a week which makes it much more important then poultry or eggs. Many of the fish are fatty fish such salmon. These fats are healthy unsaturated fats and omega-3 fatty acids and can also help reduce the risk of heart disease. Eggs are also eaten in moderation. They do have healthy properties but eating too many can be detrimental to heart health. Many Italians eat Carbonara, an egg based pasta dish.

The very last food a person eating the Mediterranean way would think of eating is red meat. They eat it about once a month on average. Red meat should be consumed less often because it contains saturated fat and can increase your increase risk of heart disease and stroke. When eating red meat, choose lean cuts to decrease the amount of saturated fat in the meal.

Healthy Action Step: Instead of using butter when cooking and baking, switch to olive oil. Extra virgin is best but ordinary olive oil is also heart healthy and will work just as well.

Resource: For more information on the Mediterranean Diet visit www.oldwayspt.org/med_pyramid.html.

The Mediterranean Diet—A Heart Healthy Way to Eat, Part 1

The Mypyramid plan is the USDA’s recommended way to eat in the Unites States. However, there is another eating pattern that studies show can help lower cholesterol, reduce blood pressure and your risk of heart disease--the Mediterranean diet. This diet consists of the foods that grow around the Mediterranean Sea. It is well documented that people living in Southern Italy, and Greece (Crete most notably) have some of the lowest levels of obesity and heart disease in the world. Current research is confirming that a Mediterranean type diet is better for reducing your risk of heart disease and stroke than the traditional low fat diet commonly recommended. Unfortunately, the traditional Mediterranean diet followed in this region has changed to a more Americanized diet and because of this many are seeing an increase in obesity and related health problems.

At the base of the Mediterranean diet are grains such as pasta, rice, couscous, polenta and whole grain breads. This category consists of the same foods as the Mypyramid plan. These foods are eaten almost every day and are a large portion of the diet, just as with Mypyramid. Choose whole grain breads and pastas when eating from this group. There are many delicious whole grain pastas now available that will fit well with any pasta recipe.

The next group of foods most commonly eaten are fruits, vegetables, beans, nuts and legumes. These foods are eaten daily much like the recommendations for Mypyramid. Fruits and vegetables play a big part in Mediterranean diet. Most European countries grow delicious produce. Most produce is grown locally for easy access and commonly eaten soon after harvest. An example of this is Venice, Italy, where their vegetables are grown on the outskirts of the city. Eggplant and tomatoes are an example of the types of vegetables consumed. These fruits and vegetables provide vitamins, minerals and fiber that are essential for good health. Mypyramid also advocates eating a variety of fruits and vegetables.

A distinct difference between the two diet plans is the consumption of nuts. Nuts are rich in omega-3 fatty acids and good unsaturated fats. These are eaten daily in the Mediterranean diet plan but in small amounts, such as one ounce of walnuts on pasta. Walnuts are recommended for those with high cholesterol and heart disease because of their ability to increase the elasticity of arteries that allows blood to move more quickly thus lowering blood pressure.

Healthy Action Step: Try growing some of your own vegetables; plant one or two vegetables plants in a container garden. Or visit your local farmer’s market to buy locally grown produce.

Resource: For more information on the Mediterranean Diet visit www.oldwayspt.org/med_pyramid.html.

Retrofit Your Recipes

Cooking at home is an important part of any healthy eating plan. It allows you to not only save money but to control what and how much you eat. Restaurant food can be filled with enormous amounts of saturated fat and sodium—and is expensive. Plus, huge portions are not uncommon. The good news is that with some small changes to your full fat recipes, you can eat your favorite foods more often.

Fat is probably one of the most undesirable ingredients in many recipes. Some of the more obvious changes you can make are to exchange full fat cheese with reduced fat cheese, or regular salad dressing with a reduced fat version. Always look for reduced fat or low fat versions of high fat ingredients.

Here are some other ways to decrease the fat in your recipes:

For 1 oz of baking chocolate exchange 3 Tbsp of cocoa powder; 1 cup of heavy cream exchange 1 cup evaporated fat free milk; 1 whole egg exchange 2 egg whites; 1 cup of any type of fat (such as butter) exchange 1/3 cup unsweetened applesauce or some other type of fruit puree, such as plum puree (This is especially good in brownies); 1 cup sour cream exchange 1 cup plain nonfat yogurt.

Healthy Action Step: Try one or more of these substitutions in your favorite recipe.

Fill Up On Fiber

Fiber is the indigestible part of the fruits, vegetables and whole grains we eat. It is an important component of a healthy diet and digestive tract. These rigid plant walls help increase the transit time of food through the digestive system which helps to reduce the risk of dangerous intestinal blockages. It keeps our digestive system working smoothly and keeps us balanced and feeling full. It is recommended that adults get 25-35 grams of fiber a day. Most Americans get only 10-15 grams a day. The best sources of fiber are apples, pears, sweet potatoes, broccoli and whole grain breads and cereals.

There are two types of fiber, soluble and insoluble. Soluble fiber (such as Psyllium) dissolves in the blood and is recommended for people with high cholesterol since it carries away the LDL (bad) cholesterol out of the blood. Good sources of this type of fiber are oatmeal, oat bran, and pearled barley. Insoluble fiber does NOT dissolve in the blood. It stays intact and this helps increase transit time in the large intestine and prevent constipation. Good sources of this fiber are bran, fruit peels and vegetable skins.

Getting more fiber is easy to do. To begin added more fiber to your diet start slowly. Eating too much all at once can cause bloating and gas. Be sure to drink enough water (6-8 glasses a day) to help with transit time. By consuming the recommended amount of fruits (with the peel left on) and vegetables you can get 25-35 grams of fiber a day.

Healthy Action Step: Increase your fiber intake by eating a piece of fruit at lunch and a side of vegetables, such a broccoli, for dinner.

Eating With The 90/10 Rule

We have been working hard with eating more fruits and vegetables, learning about food labels and portion sizes. But every so often the craving for a cookie or a piece of candy comes your way. You may feel that you can never have these indulgences again. The good news is if you are craving a piece of cake, you can eat one. It is not sustainable or realistic to think that you can never have sweets. Deprivation never works, but including all foods does.

The way to counter deprivation but still practice healthy eating habits is by using the 90/10 rule. This means that 90 percent of the time you eat healthy foods such as fruits, vegetables, whole grain and lean meats in the prescribed portions. The remaining 10 percent you can eat sweets and other high fat favorite foods. The best time to use your 10 percent is during the holidays, parties and other special occasions—and those times you crave your favorite cookie. During these times be aware of portions—this is not a food fest. Avoid eating until you are stuffed; you will not enjoy eating these foods and may end up feeling guilty for eating so much.

The other 90 percent of your everyday life will be filled with healthy food choices. Consistency is the key. Eating these healthy foods for life will keep you feeling great and stave off diseases such as heart disease and diabetes. Staying in this ratio will help ensure that you are eating healthy foods for most of your life but you are still able to enjoy your favorite foods.

Healthy Action Step: Make a list of your all time favorite foods. Have you eliminated these foods from your diet? If so, work on incorporating them into your healthy eating plan.

No More Portion Distortion

Along with our discussion of the plate method, the next piece of the portion puzzle is how to judge the amount of each food to eat. Portion size is an important part of any weight loss plan. It is easy to say “choose one cup of cereal” or “choose a half cup of pasta,” but it can be more difficult to be able see how big that really is. There are two easy ways to estimate how big your portion is--use everyday items as portion guides and limit the size of your plate

The general guidelines are as follows:

1 cup = one baseball
½ cup = one lightbulb
¼ cup = one golf ball
2 tablespoons = two poker chips or one golf ball
1 tablespoon = one poker chip

1 ½ oz of cheese = three stacked dice (about the size of you thumb)
3 oz of meat = a deck of standard playing cards
3 oz of any type of fish = one checkbook
1 muffin or biscuit (about 3 oz) = one hockey puck
1 oz of lunch meat = one compact disc

1 brownie = a dental floss package
1 slice of cake= a deck of cards
1 cookie = two poker chips

Plate size is also an important consideration when choosing how much food to take. Plates have grown by 4-6 inches over the last 30 years, and we want to fill them up with food. When deciding what size plate to use, choose one that is about 7-9 inches wide, excluding the rim. Bowls should be about 6-7 inches across. Be sure to use the same plates and bowls consistently.

Use these guidelines, along with the plate method, when choosing how much food to put on your plate and you will see changes in how you look and feel.

For more information, visit www.healthyeating.webmd.com.

Healthy Action Step: Measure the diameter of your plates. How many are 7-9 inches across? Use those plates most often when using the portion guidelines above.