Everyday Choices

Healthy Benefits 

• A diet moderate in monounsaturated fat, such as that found in nuts and peanut butter, and low in saturated fat helps reduce the risk of heart disease.
• Walking just 20 minutes burns about 100 calories.
• As part of a healthy weight-loss plan, research indicates that increasing your dairy servings to three or four a day can help you lose significantly more body fat than by cutting calories alone.

 

How Do Your Servings Size Up?
Did you know that a jumbo bagel may equal up to 6 servings of bread? Let's face it, many of us are overeating simply because our portions are too big. In fact, we've become so accustomed to larger serving sizes that feeling full requires more food--and unwanted calories. The good news is that we can easily adapt to smaller serving sizes and still feel satisfied if we practice a little portion control.

• Grains and breads (6 to 11 servings a day): 1/2 cup cooked cereal, brown rice, or whole-wheat pasta; 1 cup ready-to-eat cereal; 1 slice sandwich bread
• Meats and other proteins (2 to 3 servings a day): 1 (2- to 3-ounce) chicken breast or lean pork chop (about the size of the palm of your hand); 1 egg; 1/2 cup cooked beans; 1/3 cup nuts; 2 tablespoons peanut butter
• Vegetables (3 to 5 servings a day): 1 cup raw leafy vegetables; 1/2 cup cooked vegetables; 4 grilled asparagus spears; 3/4 cup vegetable juice
• Fruits (2 to 4 servings a day): 1 small apple, banana, or other whole fruit; 1/2 cup berries; 3/4 cup 100% fruit juice
• Dairy (2 to 3 servings a day): 1 cup low-fat milk, yogurt, or cottage cheese; 1 (1.5-ounce) slice cheese

 

Note: Number of servings depends on individual calorie needs and activity levels.

This article is from the January 2005 issue of Southern Living.