Serving vs. Portion Size

Dark chocolate coconut ice cream with banana chips, gluten-free mini cookies, and dark chocolate pieces. Truly decadent.

Do you know how much you’re really eating? It can be difficult to tell if our portion sizes are right for our bodies’ nutritional needs.

Portion sizes have grown quite drastically in recent decades and, with it, people’s waistlines and confusion about how much they are eating versus what they should. Let’s get back to the basics. Even with healthy food, eating too much can add inches to our waistlines and counteract progress to our goals.

What is a serving size and how do I find it?

The serving size is the amount of food listed on a product’s nutrition facts label, along with the nutritional values (calories, protein, fiber, sugar, carbohydrates, etc) associated with that amount of food. So let’s say you are drinking a 20oz soda and the serving size is 8oz; there are 2.5 servings in the bottle. If you drink that whole bottle, you’ll need to multiply 2.5 with all of the calories, sugar, carbohydrates and more listed in the nutrition facts label. It’s sobering.

For foods without a nutrition facts label, how will you know what a serving size is? Luckily WebMD has a handy-dandy handout with some common household items as a reference point for servings of various fruits, vegetables, grains, and more.

Okay, but how many servings of each food should I eat?

Here’s a guide from the American Heart Association with suggested serving sizes from each food group to get started. Remember, your needs and chosen food groups may be different from what is listed. It’s a guide; reach out to your nutrition professional to set up an individualized plan (especially if there are certain food groups you’re avoiding due to food allergies or sensitivities or dietary preferences, such as being gluten-free or vegetarian/vegan).

Whaaaa? It’s says here my ice cream servings is 1/2 cup. That’s totally too small!

First, as fellow ice cream lovers, we agree with you. This part of your exploration may shock you. Check out serving sizes for cheese, nuts, and oils for further surprises.

What’s the difference between serving and portion sizes then?

A portion size is the amount of food we choose to eat at one time and this means we can control our portion sizes. We can choose to eat less than a serving of food or multiples of it.

So as discussed before, the serving size of ice cream is 1/2 cup; however, the portion size can vary…it is the amount of food you choose to eat in one sitting. So, for ice cream, you/me/we may choose to eat closer to 1 cup of this decadent dessert. In this case we’ve all screamed for more ice cream and promptly devoured 1 portion but 2 servings total.

What I do now?

How far do you want to take this? It can be helpful to use measuring cups to actually see what 1/2 cup of ice cream or 2 Tbsp of nuts looks like. Counting out a serving size of pretzels or chips can be eye-opening as well.

You can also stick with a guideline of 1/2 your plate being vegetables, 1/4 of it being protein, and 1/4 of it being starch (try for whole grains or healthier starchy vegetable such as sweet potato versus macaroni and cheese or pasta).

Consider tracking your serving sizes and portion sizes for a few days; you can write the food you eat and the amount down in a food journal or use an app such as MyFitnessPal. Increased awareness may jump-start a few small changes in how much you eat and can help with weight loss.

 

 

 

5 Steps for Health in an Unhealthy World

Most people espouse the ideal of living a ‘clean’ and healthy life and when our workouts fall by the wayside and our dinner comes out of a can, box or fast-food window, we start to wonder “is it me? My lack of willpower?”

Before settling into a bout of self-loathing, consider this: our environment largely influences whether we succeed or fail. The modern advances of technology enable us to be constantly connected and productive, but they do espouse a decrease in home-cooked food and body movement.  The typical American food environment – full of processed, convenient options – provides ample opportunity to join the legions of the sick, overweight/obese, and the depressed.

But there is another way, one that involves being more peaceful, vital, and resilient. Here are a few tips to get you started:

1. Consider the control you have in establishing your home environment. You have tremendous influence over what to buy and bring into your kitchen. When you expunge the trans-fats, excess sugary foods, and the undesirable color additives (i.e. Yellow #5, Red #40) you can often replace the crackers, candies, breakfast cereals, and chips with healthier options. When the craving for a soda strikes and it’s not available, there are two choices: have another beverage (water!) or make the journey to obtain one. Which leads into…
2. Make your inertia or laziness work FOR you. A client utilized this idea and experienced weight loss without, as she put it, “hating life.” We created a plan, knowing her tendencies, to include healthier foods and crowd out the others. One guideline was to eat a small bowl of strawberries and, if she wasn’t satisfied, then she could have the desired junk food. Most of the time, she didn’t want to want the latter enough to have to eat fruit first, so the junk food intake declined.
3.  Create a fitness-friendly environment. A key part of this is knowing yourself and your tendencies. If you like having the treadmill in your bedroom because it’s easier to roll out of bed and get started, move the treadmill there. If, deep down, you know the machine will become a glorified clothes hanger in your bedroom but will get more usage if parked in front of the family room television, that’s where the treadmill needs to go. The same goes for weights and other workout equipment.
4. Add in more vegetables! They contain vitamins, minerals, and various other components that will give you health and energy. You can also make them flavorful in a green smoothie, collard wraps, or in a turkey chili.
5. There is no such thing as a perfect diet. Every single person has their own needs; depending on their ancestry, body type, and activity level. What’s medicine for one is poison for another. Instead of deciding for convenience, or what worked for your friend’s weight loss, test your own body to see exactly what you need to be healthy.

It’s true, you’ll have to be a bit of a rebel as you reclaim your birthright of vitality. Your decisions, when at the grocery store or out to eat with friends, may  come up against all popular tendencies. At first, what feels like a huge act of willpower will transition into ease and habit.

Use the practical suggestions above to start your health transformation. Don’t wait until tomorrow; begin now. Reduce overwhelm and  get yourself a nutrition & health guide.

 

 

Fight Free Radicals with a Rainbow Punch!

photo source: http://www.birthgoddess.com.au

Antioxidants are phytochemicals, vitamins and other nutrients which protect our cells from free radical damage. Studies show antioxidants help prevent the oxidative damage that is associated with heart disease, diabetes, and cancer. So where are these superheroes found? Check out your local garden patch – most fruits, vegetables, and culinary & medicinal herbs can contain high levels of antioxidants.

A study in recent years found that botanical diversity plays a role in determining the bioactivity of antioxidant phytochemicals. Also, and this is exciting, smaller quantities of many different phytochemicals may have greater health effects than larger amounts of fewer phytochemicals. This is why we inspire people to ‘eat a rainbow’ (and we’re not talking about Skittles candy). Here’s how to form a rainbow of protection against free radical damage:

Red, Purple, and Blue

• Strawberries, blueberries, raspberries, blackberries, cranberries, apples, cherries, pomegranates, red grapes, beets, red cabbage, black rice
• Contains anthocyanin, betacyanin, and proanthocyanidins
• Functions: protect cells from aging, reduce cholesterol and may reduce breast cancer risk

Yellow-Orange

• Carrots, squashes, lemons, apricots, cantaloupe, mangoes, nectarines, peaches, papaya, oranges, grapefruit, pineapple, passion fruit, sweet potatoes, pumpkin, and yellow & orange peppers
• Contains beta-carotene and alpha carotene; often also cryptoxanthin, lycopene, lutein, zeaxanthin, astaxanthin
• Functions: protects against some cancers, supports immune system, healthy skin, and good vision

Green Fruits and Vegetables

• Spinach, kale, avocado, broccoli, swisschard, brussel sprouts, as well as dandelion, mustard, and collard greens
• Contains lutein, beta carotene, and chlorophyll
• Functions: builds resistance to certain cancers, protects eyes from oxidative damage that could lead to diseases such as macular degeneration and cataracts

The 2015 Dietary Guidelines: What Will They Mean for You?

photo source: http://www.foodinsight.org

For those interested in a whole foods, plant-based diet, the report from the 2015 Dietary Guidelines Advisory Committee is a a near ‘win’. The group acknowledges that half of American adults have one or more preventable diseases – including cardiovascular disease, high blood pressure, and type 2 diabetes – due to poor diet and sedentary behaviors.

The committee, consisting of scientists and experts in the field of nutrition and health, is advocating drinking less soda and more water, eating less meat – particularly processed meat, less saturated fats (which naturally happens when focuses on eating more plant-based foods), less refined grains, added sugars, and sodium. At the same time, they are rallying around a health-promoting diet higher in plant-based foods including vegetables, whole grains, legumes, fruits, nuts and seeds.

There are some new, rather surprising bits about ‘de-regulating’ cholesterol, addressing aspects of sustainability and food choices, and the influence of family and community in improving dietary and activity patterns. The committee is focusing on getting the proper foods into the diet, acknowledging that “a healthy dietary pattern has little room for sodium, saturated fat, and added sugars. ”

Let us hope that this scientific report will be preserved as it goes through the political process- which includes consideration on the part of the Department of Health and Human Services (HHS) and The United States Department of Agriculture, lobbying on the part of food companies, meat & dairy industries, and other interests- in order to make the 8th edition of the Dietary Guidelines for Americans the best, unbiased information being disseminated since its inception 35 years ago.

Regardless of what will end up being on the 2015 Dietary Guidelines, the ‘common sense’ remains the same – eat wholesome, real food & more plants!

Food Focus: Salads

Salads can be so diverse that they are a fun way to try something new. You can mix any combination of vegetables, toppings, and dressings to make something totally original or you can stick to a recipe. I like to make sure that my salads have a couple of key ingredients to help me get the most nutrients I can. I start with a base consisting of some type of leaf. I try to pick darker leaves like spinach or kale because they are more nutrient dense. Then I choose some vegetables to include on my salad. The key is to incorporate color. Some good ones to include on any salad are tomatoes, onions, avocados, cucumbers, radishes, and even carrots. Next, I add a source of protein. I do this by adding nuts, beans, or a lean meat like chicken or turkey. Finally, it’s time to add the dressing. I like to do an oil and vinegar type salad dressing consisting of olive oil and balsamic vinegar, however this is where you can get creative. Be cautious when choosing a dressing to avoid covering your health salad in an unhealthy sauce. Make sure you check the ingredients in the dressing as well as the fat and sugar content. The fun thing about salads is you can mix any ingredients together to make something just for you.

Roasted Root Vegetables

Roasted Root Vegetables

The beautiful part about a pan of roasted vegetables isn’t just their bright colors, but that you’re able to experiment with different types of root vegetables (e.g parsnips) and use them in a variety of ways during the week. We love putting the roasted vegetables in a grain bowl or on salads.

Yields: about 6 servings

Ingredients

2 medium sweet potatoes

3 medium beets

3 tbsp extra virgin olive oil

1/2 tsp salt

1/2 tsp pepper

Directions

Preheat oven to 350 degrees Fahrenheit and cut the veggies into similarly sized pieces. Place the vegetables in a single layer on a baking sheet and drizzle with olive oil. Toss to ensure all pieces are lightly coated and add salt and pepper. Roast for about 30, turning once, until all the vegetables are tender. Garnish with fresh herbs (parsley, rosemary and thyme work well), if desired.