Wednesday, March 7, 2012


Hi folks,
had a great work out this morning backed off 5  minutes and did not get as far but still a great work out and much less fatigue and pain as the day is wearing on... funny how just that 5 minute add made such a difference and reducing back solved it..

Well my topic for today... is since its National Nutrition Month I feel its a great time to talk about food .. and portion control.. there are some fabulous websites out there just waiting for you to take advantage of some great information...




AT THE GYM TODAY  they had a huge nutrition display .. with all types of guides and brochures..


4Build a healthy plate

Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options.

Make half your plate fruits and vegetables.

Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.

Eat fruit, vegetables, or unsalted nuts as snacks—they are nature’s original fast foods

Make at least half your grains whole.

Choose 100% whole-grain cereals, breads, crackers, rice, and pasta.

Check the ingredients list on food packages to find whole-grain foods.

• • Vary your protein food choices.

Twice a week, make seafood the protein on your plate.

Eat beans, which are a

natural source of fiber and protein.

Keep meat and poultry portions small and lean.

• • •
Look out for salt (sodium) in foods you buy—it all adds up.

Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.

Add spices or herbs to season food without
adding salt.

• •

Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.

When eating out, choose lower calorie menu options.

Check posted calorie amounts.

Choose dishes that include vegetables, fruits, and/or whole grains.

Order a smaller portion or share when eating out.

enjoy your food, but eat less

Take the time to fully enjoy

your food as you eat it. Eating

too fast or when your attention is

elsewhere may lead to eating too

many calories. Pay attention to hunger

and fullness cues before, during, and after meals. Use

them to recognize when to eat and when you’ve had


make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables like

tomatoes, sweet potatoes, and broccoli, along with other

vegetables for your meals. Add fruit to meals as part of

main or side dishes or as dessert.

some good basic advice ~

• • •

No comments:

Post a Comment