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Living Well In Yalobusha County

Seven Portion Control Mistakes

By Pamela Redwine

1. Beverages

According to the dietary guidelines, beverages are the source for refined/added sugar in most people’s diets.  Plus, there is the issue of volume.  Most people need to drink 2-4 or more quarts of water per day and if the water is part of soda or other beverages with sugar and or fat calories, then there is the potential to add a lot of calories that may not be associated with satiety.  Water is the best choice!

2. Crackers and chips

These fill everyone’s pantries and they are very easy to grab and eat on the go.  But they are calorie dense and a serving size of just an ounce (about one handful) is very small.  Make sure you have fruits and vegetables for grab and go snacks, too.

3. Baked goods

Most baked goods look normal when they are actually huge sizes.  Consider that cookies or cake for sale in most bakeries are upwards of 500 calories.  An apple is just 80 calories.

4. Fried food

Frying food doubles the calories of just about any food versus eating it plain.  Choose foods that are grilled, poached, baked, or roasted.

5. Pizza

Eating pizza until full can lead to 2 or 3 times the amount of servings you should eat.  Remember to go light on the cheese and start out with a large salad first.

6. Salad

Many people get into trouble with salad two ways.  First they load up on high fat ingredients like mayonnaise-laden dressings, cheese, croutons, or bacon.  Second, they tend to eat too little salad – which if low in fat would help displace higher fat/calorie foods.  Eat more salad but make it low in fat.

7. Meat

Most cuts of meat from a store or restaurant are much bigger than a 3 ounce serving.  Make sure that your portion of meat or chicken or fish fills just one quarter of the plate.

Always be aware of how much you are eating.  Know your portions.  Here is a Quick Portion Guide that will help:

• Beverages – fist is about a cup

• Crackers and chips – two fingers or one small biscotti is about 150 calories; size of palm is 500 calories.

• Fried food – Limit or omit

• Pizza – stick to one slice and fill up on salad that is low in fat

• Salad – make it big and low in fat

• Meat – deck of cards

Article Source: Communicating Food for Health



Recipe of the Week

Pork Fried Rice

1 – (6-ounce) pork tenderloin

1/8 tsp five-spice powder

Cooking spray

1 1/2 tsp vegetable oil, divided

1/2 tsp fennel seeds, crushed

1/2 cup chopped fresh broccoli florets

1/2 cup sliced fresh mushrooms

1/4 cup chopped green onions

1/4 cup shredded carrot

1 1/2 cups hot cooked rice, cooked without salt or fat

1 tblsp low-sodium soy sauce

1/8 tsp pepper

1. Trim fat from pork, and cut pork into 1/4-inch cubes.  Combine pork and five-spice powder, and toss to coat.  Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot.  Add pork, and stir-fry 3 minutes or until browned.  Spoon pork into a medium bowl, and set aside.

2. Heat 3/4 teaspoon oil in skillet over medium-high heat.  Add fennel seeds; stir-fry 30 seconds.  Add broccoli and next 3 ingredients; stir-fry 3 minutes.  Add vegetable mixture to pork mixture, and set aside.  Heat remaining 3/4 teaspoon oil in skillet over medium heat.  Add rice; stir-fry 2 minutes.  Stir in soy sauce and pepper.  Return pork-vegetable mixture to skillet; stir-fry until thoroughly heated.

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