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...
ACADEMY OF NUTRITION AND DIETETICS
CHOOSE MY PLATE
SOME SIMPLE TIPS ON DISPLAY:
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 ~
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