Secrets of Portion Control

MyPlate, MyWins

Professionals, policymakers, partners, industry, families, and individuals can help others in their journey to make healthy eating a part of their lives. Make restaurant portions fit into a healthy eating plan. Most meals at fast food joints and restaurants are super-sized in terms of portions and calories. Two servings of rice two grain servings are about the size of a light bulb. Fatty meats, cream, chicken skin, bacon, and some cheeses contain solid fat. Make half your plate fruits and vegetables. MyPlate What is MyPlate?

A New American Diet

Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity.

Most of us eat too many foods that are high in saturated fat and added sugar. Eating foods with less sodium can reduce your risk of high blood pressure. Each MyWin is a change you make to build your healthy eating style. Find little victories that fit into your lifestyle and celebrate as a MyWin!

Start with a few of these small changes. Make half your plate fruits and vegetables. Focus on whole fruits. Make half your grains whole grains.

Move to low-fat and fat-free dairy. Vary your protein routine. Stick to whole grain bagels, and have half of a large one. A single serving of cheese is about the size of four dice! That's a 1-cup serving of dairy. It also has about 3 teaspoons of unhealthy solid fat.

Try low-fat cheeses, or just nibble at a small piece of cheese. Reduce the amount of cheese on the pizza or ask for low-fat cheese. One portion of protein - meat or fish - is about the size of a deck of cards or the palm of the hand. For example, a handful of nuts, 3 ounces of meat, and one egg make up the recommended protein consumption for a day. A 1-cup serving of fruit or veggies is about the size of a baseball or a fist. Try to consume a variety of colors -- greens, red, and orange.

Dark greens like spinach, kale, and broccoli are good for the heart. A golf ball is about the right size for a portion of peanut butter. That makes 2 tablespoons or two 1-ounce servings. While peanuts have healthy fats, that's still fat and a significant amount of calories. Two ounces of peanut butter have calories. Two servings of rice two grain servings are about the size of a light bulb.

Rice is low in calories and fat and makes a healthy main dish when served with vegetables like peppers, onions, bok choy, or carrots. Stir fry the vegetables in a bit of healthy canola or peanut oil. Brown rice has more fiber and is a healthier choice than white rice. Of course, it's possible to negate all the health benefits of rice if it's topped with fried foods or high-fat sauces.

One fat portion is just the size of a poker chip or a stack of four dimes. That is 1 teaspoon. Cutting out excess fat can bring down weight. People typically consume fats in products like salad dressings, nuts, meats, and cooking oil. When dining out, ask for a vinaigrette dressing on the side and spoon on just the amount needed instead of opting for a rich, creamy dressing.

An ounce of chips — six large tortilla chips or about 20 potato chips -- has 2 teaspoons of oil fat and calories. This 1-ounce portion can contain half the amount of fat a woman should consume in a day! Some chips may be better choices -- look for baked, multigrain, or vegetable chips. These may have less fat than traditional chips, but be sure to check the label.

Desserts are usually full of fat and sugar. A cup of ice cream two portion sizes can have calories and three-fourths of the daily fat intake for an inactive woman.

Limit portion sizes when craving a sweet, and have some fruit or milk with one cookie instead of several cookies. Choose dark chocolate to satisfy a craving, since it has less sugar. You can substitute healthier foods in your diet. Select lean proteins and seafood instead of fat-laden meats. Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count.

MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health. All food and beverage choices matter — focus on variety, amount, and nutrition. Choose an eating style low in saturated fat, sodium, and added sugars. Make small changes to create a healthier eating style. MyPlate What is MyPlate? Why Is It Important? Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars.

Start with small changes to build healthier eating styles.

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