The Difference Between Serving Sizes and Portion Sizes

You may think the two terms “serving size” and “portion size” have the same meaning when you hear them used, however they are very different. Below are the two definitions. 

Serving Size: The amount of food that is generally served. MyPlate may be used as a way to find the serving size for a food group, along with the Nutrition Facts Panel. 

Portion Size: The amount of food a person decides to eat. This could be greater or less than the serving size. 

For example, the Nutrition Facts Panel may state that one serving of tuna is 3 ounces drained, however if you eat 5 ounces, that is your portion size. 

How to Determine Portion Sizes? 

A good way to determine portion sizes are to compare the food to another object. This is because you may not always have a measuring cup or spoon with you at all times to determine the perfect portion. 

•  A baseball or fist 
• Usually measures about 1 cup 
• This would be used for fresh cut vegetables, fruit, or 100% fruit juice 
• A tennis ball or a small, scooped handful 
• Typically measures about 1/2 cup 
• This is near the equivalent of a 1-ounce portion of grains like pasta and oatmeal 
• A deck of cards or the palm of a hand 
• Equivalent to 3-ounces 
• This would be used for meats such as chicken, beef or fish
• Size of a thumb 
• 1 tablespoon 
• Used for peanut butter, almond butter, and other spreads
• A postage stamp or the pointer finger at the first joint 
• 1 teaspoon 
• Use for oils and other fats 

Try to practice the following steps below to downsize on the amount of food you eat and buy as it is easy to buy foods in bulk:

Listen to your body. It will tell you when it is satisfied. Eat slowly, as it takes about 20 minutes to realize you may be full. Practice measuring foods with the techniques above to get used to this practice, which will become easier each time you try to measure your portions. 

Read the Nutrition Facts Panel. This will allow you to see the serving size on the package while you then decide on your own portion size. 

Do NOT eat out of the container. Portion your food out onto a small plate instead of eating right out of the bag. It is difficult to gauge how much you eat out of a bag and can lead to mindless eating or consuming extra calories. 

Practice your Portion. Using smaller plates and bowls will allow you to feel satisfied while the portions look much larger. Use measuring tools as a guide for further use. 

No Extras. Do not pay for extra food if you feel like you will eat it all in one setting. It is okay, however, to take some home to eat at another time. 

For more information about serving sizes and portion sizes, visit the link below. 

https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference

Chocolate Mousse Recipe

Weighing in at 150 calories with 9 grams of carbs, 9 grams of fat, and 8 grams of protein, this chocolate mousse will get you ready for a 'lighter' dessert over the holidays. Although this is not the 'healthiest' dessert to make, it is important not to stress over counting calories and eat in moderation during this festive time of the year. Just don’t overdo it! 

Makes 4 servings

3 oz. (85g) dark chocolate, chopped (72% cocoa chocolate recommended)

3/4 cup (170g) non-fat Greek yogurt

1/2 tsp. vanilla extract

Pinch of salt

2 egg whites

1 tsp. sugar

Directions: 

1. Put chocolate in a microwave safe bowl and melt in the microwave by heating for 30 second increments, stirring in between. Mix in the yogurt, vanilla, and salt.
2. In a medium/large bowl, whip the eggs whites. Using some sort of electric whisk is by far the easiest way to do this, but if you just have a normal hand-powered one, that will absolutely work too. Whisk until the whites are frothy and have some body to them (soft peaks). Then sprinkle in the sugar and continue to whisk just a little more to achieve firmer hard peaks.
3. Gently fold the chocolate mixture into the egg whites until totally combined. The more delicately you mix, the more you will preserve the air bubbles of the whipped eggs whites, leading to a fluffier mousse.
4. Divide the mousse evenly among 4 glasses/ramekins, or just put in one bigger container and portion later. Press plastic wrap on the surface of the mousse to prevent a tough film from forming on top. Refrigerate until chilled through, then serve as you like!

Enjoy your Christmas and New Years without the feeling of eating a 'heavy' dessert loaded with unnecessary calories. This recipe can also be frozen and eaten later during the week!  

Click on the link below to find more information on this tasty chocolate mousse. https://www.cookeatcompete.com/home/2017/6/13/chocolate-mousse?rq=dessert

How to Choose Healthy Choices When Dining Out

Although eating out is not the most beneficial choice for a person’s diet, there are healthier options to consider when choosing something off of the menu. 

Preparation

Be Organized. If you know you are going to a restaurant ahead of time, choose one meal to be the lighter meal. For example, eat a lighter lunch if you are going to have a big dinner, or vice versa. 

Where to Eat? 

Weigh out your options. Check online for nutrition labels for foods that interest you and pick a place with nutrient-dense alternatives. 

Ordering Your Meal

Think Cautiously. Try to choose from each of the food groups, such as lean meats, whole grains and dairy, along with colorful fruits and vegetables. When choosing a salad, pick one with protein, fats, and some fiber while getting the dressing on the side for better portion control. If you order a sandwich, ask for lettuce, onions, tomato, avocado, etc. and only use condiments if necessary. For a side dish, choose fruit, a side salad, or a baked potato topped with vegetables like broccoli, salsa, or chili. 

Healthy Alternatives. Replace fatty sides such as fries or mashed potatoes with a side salad or mixed fruit. To meet certain nutritional needs, ask questions and make specific requests. 

Portion Sizes. Most portion sizes served at restaurants are much bigger than a person should eat in one sitting. Eat a smaller amount and take the rest home. If you have already eaten a big lunch, order an appetizer or soup and salad.

Eating

Pace Yourself. Eating slow results in eating less while not feeling stuffed. It takes nearly twenty minutes for you to realize that you are full, so taking your time will help reduce overeating. 

Eating with Children

Pick a kid friendly restaurant. This will ensure that there are kid’s meals with smaller portions and healthy alternatives for small children. Introduce them to new foods by letting them have some of your food and pick a side for them such as apples, carrots, or grapes instead of letting them eat an entire side of fries. To help increase their calcium intake, order milk as a drink, add cheese on their sandwich and a side of yogurt for a dessert. 

By considering each of these steps, you can avoid eating extra calories while still enjoying your night out at a restaurant without feeling guilty. 

Find this information and more at: https://www.eatright.org/health/weight-loss/eating-out/7-tips-for-healthy-dining-out

Are Canned Foods a Healthy Choice?

Eating fresh fruits and vegetables is not always as convenient as the 1,500 different canned foods that can be found in almost any supermarket. Below are a few benefits of canned foods. 

Shelf-stable:  Canned foods last longer than fresh fruits and vegetables and are also well-preserved by the canning process alone. You can have canned foods for over a year if the expiration date allows, however it is recommended that they should be rotated every other year. 

Healthful: Recent studies have shown that canned foods are just as beneficial as fresh food itself. The lycopene found in canned tomatoes can be greater utilized by the body than that found in the fresh tomato. Lycopene has been shown to prevent prostate cancer in men. 

Quick to make and easily accessible: You can take these cans to go as they only take a few minutes to warm up since they are cooked and ready to eat. 

Sealed-Shut: It is very difficult to damage canned goods so the contents inside are almost always guaranteed to be fresh. Check for openings, leakage or dents to be safe.

Safety First: Once a can is opened, be sure to use it immediately. If there are leftovers, refrigerate and keep in a clean container.

Find this and more at: https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/are-canned-foods-nutritious-for-my-family

Fruit Cooler Recipe

This short and sweet “Fruit Cooler” recipe is preparing you for the upcoming hot summer days! Instead of buying store-bought smoothies that are loaded with extra calories and sugar, try this rejuvenating smoothie for only 18 calories per glass. You can get creative and add any of your favorite fruits to enjoy a drink that is not loaded with hundreds of unnecessary calories.

Ingredients:                                                                                                                      

1/2 cup of ice                                                                                                       

3/4 cup of sugar-free sparkling water

1/3 cup of melon or berries

Chopped mint leaves or citrus slices (optional)

Place ice, sparkling water, and fruit in a blender. Blend until slushy, pour into a glass and garnish with mint or citrus slices. Serves 1.

Recipe derived from: https://www.hsph.harvard.edu/nutritionsource/fruit-cooler/

Cancer Prevention is a Healthy Choice Away

Although some cancers cannot be prevented, many of the 1.5 million people in the United States who are diagnosed with a form of cancer each year can prevent this disease by making healthy lifestyle choices. Studies have shown that one-third of deaths associated with cancer are related to diet and exercise. Protecting your skin from the damaging rays emitted the sun and staying away from carcinogens, such as cigarettes, are just a few ways to reduce the risk of getting cancer. Listed below are some healthy habits that should be considered for cancer prevention. Reminder: There are other factors that contribute to cancer, but exercise and diet reduce the risk of this disease. 

Variety: Fill half of your plate with many different colors of fruits and vegetables. Also, beans have shown to lower the possibility of being diagnosed with certain cancers.

Nutrient-dense foods: These foods have a high amount of nutrients with little calories. Some examples include: vegetables, fruits, whole-grains, nuts, seeds, and lean meats. Stay away from indulging in sugary foods as well as high sodium processed foods. 

Plant proteins: Eat high protein foods such as beans and lentils to get a good source of fiber for dietary health. Limit the amount of red processed meats as these are correlated with an increased risk of cancer. 

Limit alcohol use: All types of alcohol can increase the risk of cancer, such as breast and colorectal cancer. If you choose to drink, limit yourself to one drink a day for women and two a day for men. 

For more information regarding diet and cancer prevention, talk to a Registered Dietitian.

Find this information and more at: https://www.eatright.org/health/diseases-and-conditions/cancer/prevent-cancer-by-eating-right

Five Nutritional Ways to Boost Wound Healing

Clean wounds on a healthy individual heal quickly, unlike those on individuals who are inactive and need medical attention. For example, bed sores develop on bones located close to the skin in those who are unable to move their body position frequently. In addition, diabetes patients have a higher risk of developing foot ulcers that may take a while to heal. Fortunately, food and nutrition can positively impact the healing process of a wound by increasing the energy, protein allowance, and vitamin and mineral intake of an individual. Nutrients can be lost through the fluid of wounds, so strictly following a meal plan provided by a Registered Dietitian is crucial for a fast recovery. 

5 Recovery Tips:

     Following each of these tips will help decrease the pain from a wound and also help an individual understand the importance of nutrition in relation to their own life. 

1.   Have a balanced diet. Make sure to eat nutrient-dense foods, foods high in nutrients and low in calories. Plan to eat from each of the food groups in MyPlate including fruits, vegetables, (whole) grains, dairy, and protein. 

2.   Eat about 20-30 grams of protein in one meal and approximately 10 to 15 grams of protein in each snack. It is important to know that the serving size of meat such as chicken, salmon, or steak is close to a deck of cards, or three ounces. Eggs, peanut butter, low-fat milk, and yogurt are some examples of foods with a high protein content. 

3.   Hydrate. Drinking around eight glasses a day along with tea, coffee, milk, and 100% fruit juice will increase the likelihood of a fast healing process.

4.   Increase the amount of vitamin and mineral intake. Developing a meal plan with a Dietitian will help suit your needs as well as optimize the number of calories, fluids, protein, etc. in your diet. 

5.   Consult with a Dietitian to create a blood sugar management plan for prevention of another wound. Diabetes patients especially need to watch their sugar intake to decrease the likelihood of another serious wound occurring. 

Find these tips and more at: http://www.eatright.org/resource/health/wellness/preventing-illness/6-nutrition-tips-to-promote-wound-healing