Do not let Portions Control You! -

Do not let Portions Control You!

Watch your waistline! the food portion sizes have continued to increase, and so have our waistlines. For twenty years, the average cheeseburger had about 330 calories. Today, the average cheeseburger is about 50 calories, in part because of its size. Many items "single-serve" food and drink are more than one serving size. The bottle 20 is actually popular ounces portions and half (8 ounces per serving), and unless the content is water, it contains unnecessary calories! Be aware of portion sizes can help in your mission to live a healthy life.

When faced large portion sizes, even healthy options, it can be difficult to lose or maintain a healthy weight. The key, often the challenge is portion control. While exercise burns calories and makes our body more "fuel efficient" and heart healthy, eat less also contributes to body weight. Even a small reduction in the part can yield positive results and help you work towards a healthy body weight.

If you struggle with portion control, consider what you eat. According to the Ministry of Agriculture of the United States, we have shown diets containing sufficient proteins to reduce fatigue, support healthy muscles and contribute to healthy aging, as well as play a role in weight loss. Eating more protein will fill you up and give you the energy you need to control your portions!

Did you know?

• Every 5 years, the Ministry of Agriculture and the Department of Health and Human services updates the dietary guidelines for Americans.
• evidence suggests that constant consumption of vegetables and fruit reduces the chances of heart attack and stroke (USDA).
• The average person needs 50 to 65 grams of protein per day. This is the amount in four ounces of meat over a cup of cottage cheese (NIH).

Tips for daily intake

Recommendations vary by age, sex and level of physical activity

1. Fruits -. One to two cups a day. About a quarter of your plate should be fruits
2. Vegetables -. One to three cups a day. Vegetables should take more than a quarter of your plate
3. Grains -. Three to eight ounces per day. At least half of the grains you consume on a daily basis should be whole grains. About a quarter of your plate should be grains
4. Protein -. Two to six ounces a day. Should include 8 ounces of cooked seafood a week. About a quarter of your plate should be protein
5. dairy -. Two to three cups a day. Dairy includes milk-based foods and retain their calcium. Other options include calcium-fortified options, canned fish, soy products, beans and leafy vegetables
6. Oils -. Three teaspoons. Includes canola, corn, cottonseed, olive, peanut, safflower, soybean and sunflower oils

Sources :. Sources: United States Department of Agriculture, Academy of Nutrition Dietetics Foundation, American Dietetic Association, LifeWork EAP strategies and Adventist HealthCare. The Health Council of the week is for educational purposes. For medical advice, consult your doctor. Feel free to copy and distribute this health resource.

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