Volume 1, Issue 4
Even if you know you should get five or more servings of fruits and vegetablesand at least seven servings of whole grains and beans every day according tothe National institutes of Health, do you really know how much this is? TheAmerican Institute for Cancer Research offers some help. Try imagine the fol-lowing common objects when serving up your next meal.
A single serving of: Is about the size of:
Vegetables raw your fistVegetables cooked the palm of your handMeat a deck of cardsCheese a pair of diceGrilled fish a checkbook Butter, margarine, peanut butter or Cream cheese your thumb (joint to tip)Pasta 1 scoop of ice creamSnacks (pretzels & chips) a handfulChopped fruit a tennis ballApple a baseballPotato a computer mouseSteamed rice a cupcake wrapper
In The Fast Food LaneGleaners Make Life Healthier
Everything seems to move morequickly these days, and your eatinghabits have a hard timekeeping up. Just so youdon’t leave your stomachbehind, you may be oneof the 20 million peopleeating take-out foodevery day. In fact, theaverage person eats outthree or four times a week. The badnews is, according to a recent study,the more often you eat out, the morelikely you are to be overweight.Don’t think you have to be a slave toyour stove just to stay slim and trim.If you must eat “on the go”, you canstill watch your calories and fat andkeep your weight under control.Here are a few suggestions for avoiding some of the more commonpitfalls of fast food dining.
Watch your portions.
Resist thetemptation to “supersize” or “biggie”your order even if it does meangetting more food for your money.Remember you aregetting more calories,more fat and more poundson your bathroom scale.
Don’t pass up the beef.
Many people order chicken or fish at fastfood restaurants, assum-ing that they are lower in fat than ahamburger. That isn’t always thecase. For example, a McChickensandwich from McDonald’s has 80more calories and about 8 moregrams of fat than a Quarter Pounder.A Filet of Fish sandwich isn’t muchbetter.
Don’t eat and drive.
You need topay attention to what you’re eating.Drive-throughs have become incredi-bly popular, but take your bag of goodies home or back to work beforeyou start munching. You’ll eatslower, enjoy your meal more, andbe less of a danger in traffic besides.
Skip the soda.
A small 12-ouncecola contains about 150 calories. If you get the super-duper-thirst-quencher size, you could down atleast twice that amount. Adding 300empty calories to every meal canmake a huge difference by the end of a week. Of course, you could get adiet soda, but if you really want to doyour body a favor, order a large,refreshing cup of water instead.