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May 2007 - Posts
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It’s the first day of June – and also Fun Friday on Ignite. Summer conjures up many “fun” memories for me – summer camp, pool parties and graduations. And all of us have the family vacation stories which we will remember for years to come. It’s a time for most people to take a break from the daily grind and to enjoy the warm weather. So all this month, we’re taking a “Summer Break” on Ignite.
And what better way to break into the summer than on a Fun Friday. But today, I’m changing things up a bit and taking a break of my own. My Friday blog usually shares suggestions for having fun and at the same time, staying healthy. But this Friday, I would like to hear from all of you on Ignite. I want to know what fun activities you have planned for this summer.
I’ve even started a new thread in the Channels section of this site. So CLICK HERE and tell me all about your summer plans.
You can also go to the Channels section of Ignite, under …and the kitchen sink and look for my thread. I posted my plans for the summer – I’d love to hear all about yours.
Justin – A Lumen
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I don’t know about you, but most days between 3:00 pm and 4:00 pm I end up in front of the vending machine trying to decide what will hold me over until dinner. My first instinct is to go for the peanut M&Ms. And the reason for my choice is simple, I grew up in Hackettstown, N.J. the home of M&M Mars, so they will always have a soft spot in my heart and taste buds. However, as it gets harder and harder to lose those extra pounds, I’ve had to rethink my first choice and start making healthier decisions when it comes to snacking.
Here at Lumenos I have some help in making smarter snacking choices - our vending machines have been stocked with healthy snack options. We also display the nutritional information for all of the snacks offered next to the vending machines. And to further encourage smarter snacking, the healthy snacks are priced lower than the “unhealthy” options. So the M&Ms are still there, but they cost a little more than a bag of pretzels.
Clearly, most vending machines aren’t stocked with an enormous choice of healthy snacks and even fewer tell you which snacks are healthy, so here are some quick tips for how to choose a healthy snack:
- 150 – 200 calories or less
- Less than 5 grams of fat
- Less than 1 gram of saturated fat
- 0 grams of trans fat
- Less than 280 mg of sodium
But some days I still choose the M&Ms. Maybe it's to help curb that chocolate craving or maybe they just remind me of my hometown, but regardless of the reason occasional treats are okay - as long as they remain occasional.
Jason - a Lumen
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Summer temperatures are on the rise and so is the need for a frozen treat. If you are trying to make the healthiest choice, it can be confusing with all the latest choices for ice cream including low-fat, light, non-fat, or frozen yogurt. The good news is that with all the new choices, ice cream can be part of a healthy diet; it is just a matter of knowing what to look for on the label.
A number of the well-known premium higher fat ice cream brands, like Baskin Robbins, Haagen-Dazs, and Ben & Jerry’s, are now making "light" ice creams, too. Of course, their light ice creams can be nearly as high in fat and calories as other brands' regular ice creams. Do richer ice creams, which have around 16 grams of fat per serving, really taste much better compared with others that are as low as 4 grams of fat? The new ice cream technology – “slow-churned style” – gives the same satisfaction of thick and creamy texture for less fat and calories. The ice cream sales have gone through the roof after Edy’s released their slow-churned ice cream. For example, the slow-churned yogurt or ice cream blends like Edy's Cappuccino Chip have only 110 calories and 3.5 grams of fat per serving. Others might be drawn to Edy's Loaded Chocolate Peanut Butter Cup which has only 140 calories and 6 grams fat per serving. Both of these taste so good, that I can’t imagine that it would be that much more enjoyable to eat one of the premium ice creams, with 16 or more grams of fat per serving.
 
To avoid any confusion there are five main things to look for on the label of an ice cream treat. It's not all about fat grams! Per ½ cup serving (the standard serving for scoop ice cream), your best bets will have:
4 grams of fat or less
Around 120 calories
3 grams or less of saturated fat
No more than 10 milligrams cholesterol per serving
15 grams of sugar or less per serving. (Many ice creams have almost double this amount. Watch out for frozen yogurts they may be fat-free but really high in sugar!)
Lastly portion control can be an issue when it comes to ice cream. Only a ½ cup is a serving for ice cream and most people have a hard time sticking to one small scoop when they dip into the half gallon of ice cream. If you have trouble with portion control then the other option is to choose individual serving ice cream bars and fudgsicles. There are several choices once again. Keep the same things in mind that were mentioned above for the healthiest choice when deciding what to buy and enjoy!
Rebecca
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Thank you to everyone who participated in last week's live chat with The Sneaky Chef. It was a unique opportunity to chat with The Sneaky Chef herself and get more information on sneaking healthier foods into your family’s favorite meals. We received a lot of positive feedback and want to keep the momentum going.
So on June 12, we will begin our next Book Club selection, Mindless Eating: Why We Eat More Than We Think, by Dr. Brian Wansink.
Even by the title, this book sounds really interesting. In reading a few reviews, I’ve found that Mindless Eating is unlike other diet books. Rather than teaching us what to eat, it explores the food-related decisions we make throughout the day. It uses science to answer some of the puzzles as to why we eat like we do and gives readers tips to not overeat.
I think Mindless Eating will make a great Book Club selection. So pick up your copy today. We’ll start with Chapters 1-2 on June 12. Happy reading!
Dell- a Lumen
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Over the last few years, many Americans embraced a low-carb, high-protein diet, and for a while it seemed that carb had become one of our most reviled four-letter words. But in fact, much of the anti-carb craze was misguided. So what’s the truth?
As you might expect, the answer is to get back to basics and to use some moderation when choosing your foods.
Carbs are good for when they come from fruits, vegetables, beans and whole grains. Unfortunately, Americans get about three-fourths of their carbohydrates, on average, from refined sugars and refined grains – exactly the wrong sources.
My advice, when it comes to fruits and veggies, is just eat some – whether it’s fresh, frozen, or even canned (just watch for added sodium or sugar). Choose fruits and vegetables of various colors, especially dark colors.
And for grains, the rule is: the less refined the better. Cut back on commercially baked goods, white flour and white rice.
And remember, don’t focus on the carbs themselves; look at where they come from.
Dr.Mike
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The holiday weekend is here – the time for barbecuing, going to the beach and getting together with loved ones. So while you’re out enjoying the warm weather, here’s a fun activity that you could try out – flying a kite. It’s simple, relatively inexpensive and something fun to do if you have kids. And more importantly, it brings out the kid in you!
This past weekend, I was walking in a park and saw some kids flying a kite. It sounded like a fun activity so when I got home, I did some internet research on where to get one. I found plenty of online retailers that sold kites but I didn’t want to wait for the kite to be shipped to me so I found a hobby shop in my area. I was surprised at how many different types of kites they had: single-string, double-string, kites shaped like boxes, diamonds, and even cartoon characters. Wish they had this many when I was a kid! In the end, I ended up choosing this really cool looking kite, shaped like a plane with a working propeller. I made my way to a local baseball field and to try my new kite out.
I forgot how much fun flying a kite can be – and how much of a workout you can get from it. It felt really good to be outside, enjoying the sunshine and getting fresh air. And because the wind was light, I ended up running a lot.
Since my kite flying adventure, I’ve learned some more things about kite flying that I never knew. Right here in DC, the Smithsonian has annual kite flying festival in early March. Next year, I’m going to make my way down there and take part in the fun. I also learned about ‘kite fighting’. It’s a competition that is centuries old, where kite flyers all compete to be last kite flying by cutting each other’s kite strings. I would love to see one of those.
So for this holiday weekend, try out kite flying with your family. It’s a great outdoor activity that you and your family can do together.
Look below to see me in action, flying my kite!
 
Justin - A Lumen
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Yesterday we were very excited to chat live with Missy Chase Lapine; author of The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals. During the chat we talked about her new book and some of her unique strategies for sneaking vegetables and fruits into kids’ meals. Missy (aka) The Sneaky Chef, even answered a long list of questions posed to her by our Ignite community.
The chat included some very informative discussions; like answers to questions about how do I sneak sweet onions into our dishes if my husband does not eat onions? Or, can you do fun stuff with radishes? Is there a healthier way to make pasta alfredo by including some good hidden veggies? Is there a way to sneak salt OUT of food?
We enjoyed having Missy as a celebrity guest on Ignite and hope everyone who attended was able to take away some great tips and tricks on healthy cooking.
For people who were not able to attend the chat, here’s a link to the transcript so you can still take advantage of all the information shared by Missy
And now, drum roll please…..
Announcing our 10 winners who will receive gift cards from Barnes and Noble –
Din
Boris the Spider
Claire
psuviking
rfglock
robincstevenson
janet_62424
azhang
lisarobb
helenhong25
And the Grand Prize winner of the ‘Favorite Recipe Makeover’ is –
Wroczynski
Congratulations to all the winners. We’ll contact you individually to send you the prizes. Hope to see all of you at our next live chat.
Reena (A Lumen)
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You have worked really hard all year getting ready for the beach, the last thing you want to do is blow all your hard work by giving in to all the dietary challenges at the beach. Yet on the other hand, you do want to enjoy your trip and go with the flow. How do you find the right balance between being healthy and enjoying some of the beach favorite foods such as cotton candy, funnel cakes, and boardwalk fries? The nutrition information for these favorites does not offer much in the line of nutrition. However, they can be enjoyed in moderation. Consider sharing a boardwalk food with a friend – bear in the mind the first few bites are the only ones you really taste.
  
During the course of the day remember to not skip breakfast – studies have shown that people who consume breakfast eat 100 fewer calories during the day. Bring along snacks to the beach to avoid a situation of getting to hungry in between meals. Great beach snacks are fruit, granola bars, whole wheat pita wraps, and single-serving bags of popcorn, baked lays, and whole wheat pretzels. Don’t forget the bottles of water to stay hydrated while hanging out in the summer sun. Feeling dehydrated may lead to a false sense of hunger and lead to unnecessary snacking. Freeze the bottles of water ahead of time so you will have icy water all day long. When you are going out to dinner keep in mind that seafood or fish is a low calorie entrée choice as long as it is not fried. Don’t forget to add in the vegetables. Be careful with the dressings and toppings that might be added to salads.
For your next trip, have a plan for the vacation. Strategize what to pack and buy to have on hand when you get there. Decide which beach foods you must have while you are there and choose one to have per day or a few during the course of the week. After all, you may only have these foods once a year. Another way to compensate for extra calories during the week at the beach is to stay active. Play some beach volleyball, throw a Frisbee, or take some strolls up and down the beach to burn some extra calories.
Enjoy your summer!
Rebecca
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Don't forget, tomorrow is the Live Chat with Missy Chase Lapine, the Sneaky Chef! Participants will be eligible to win the family recipe makeover, as well as the Barnes and Noble gift certificates.. See you then !
Dell- a Lumen
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We talk a lot about cutting calories and eating reduced-calorie foods. But when you get right down to it, do you really know how many calories you should consume – and how many you actually consume?
The average adult requires about 2,000 calories per day to maintain good health and control weight. For women, the numbers may be slightly less; for men slightly more. And if you’re very active (which doesn’t apply to most of us), you probably need more. But for most adults, 600 – 700 calories per meal is a good rule.
Unfortunately, most of us eat considerably more than 2,000 calories a day. And in fact, the average American consumes 300 more calories per day than in 1960. And every 3,500 extra calories you consume translates to about one extra pound of weight. If you consume 150 extra calories a day, you can do the math – it only takes a month or so to gain a pound.
But here’s the flip side: reducing your calorie intake by that same 150 calories, back down to 2,000 a day, would mean you’d maintain roughly the same weight. And not gaining weight is the easiest way to control your weight.
Dr.Mike
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This month is National Bike Month – the month to promote bike activities and get more people out riding. And today is Bike to Work day. I recently discovered the joys of riding a bike again and the idea of National Bike Month got me thinking of how I could turn this concept into a fun-activity for myself.
This past weekend, the weather was perfect to enjoy the outdoors and I decided to make the most of it by exploring the city on a bike. I live right in the middle of Washington DC and I don’t own a bike and wasn’t ready to buy one. So I looked around and found a local bike shop that rents bikes by the hour or by the day. It ended up being about $8 an hour or $24 for the day. Within my budget and a great way to spend the weekend!
My friend and I rented a couple of mountain bikes and covered a lot of distance. We rode along the Potomac and over by the airport to watch the planes take off from Reagan National Airport. We even brought sandwiches, some fruit and water and had a small picnic. Then we rode back up to Roosevelt Island and then rode all the way up to Georgetown. By the end, my legs were a bit sore from all the exercise. But it sure felt good.
When I got home, I did a little research on cycling and found the health benefits are outstanding. Did you know that cycling at a regular pace burns approximately 300 calories per hour? It also can reduce the risk of heart disease, high blood pressure, obesity and diabetes. And even more amazing, a 15-minute bike ride to and from work five times a week burns off as much as 11 pounds of fat in a year.1 Just knowing this makes me want to go out and buy a bike.
I definitely recommend biking as a great, fun activity that you could try out sometime. It doesn’t require insurance or gasoline and it benefits your health and the environment. You’ll feel good about yourself, be kind to the environment, have fun and be able to burn some calories while having a blast.
Here’s a picture of me on my biking trip. Have you been on any biking adventures? Share your stories on Ignite and tell us all about it.
(1) http://www.leedscyclists.org.uk/health.htm
Justin - A Lumen
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May is outdoor activities month on Ignite and for a lot of people, this is a great time of year to jumpstart your fitness programs. But you don’t have to have a fitness program to be active and enjoy the outdoors.
I'm trying to revive my fitness program by commuting to and from work on my bike and running at lunch a couple days a week. Running during lunch is therapeutic in that it forces me to get out of the office and clear my head. I come back relaxed and with a different perspective on my projects. A lunch time run also helps curb unhealthy cravings. For example, yesterday I was craving pizza, but instead of giving in to the temptation I went for a run. By the time I got back, not only didn’t I have enough time to go out and get pizza, but it no longer sounded appetizing.
But there are other great ways to get some outdoor exercise that don’t necessarily require a fitness program. Mowing the lawn is one example – I get about 1 ½ hours of extra steps in at least once a week just walking behind the mower. Don’t have a large yard? Why not offer to mow a neighbor’s yard – especially an elderly neighbor. Your body will get the extra work and you’ll feel better for lending a hand.
If you have children, there are plenty of ways to get some extra activity on the weekend and some quality family time. For me it starts Saturday morning when I take my eldest daughter, who’s four, to soccer practice. While I hope she’s the next Mia Hamm, the soccer program is more about getting kids moving, developing motor skills and social networking than it is about refining soccer skills. And rather than taking her to soccer practice and just sitting on the sidelines with my coffee, I offered to help the coach. Have you ever tried keeping up with a bunch of four year olds for an hour? That definitely gets the heart rate up. After soccer practice it’s time for quality time with my two year old daughter. She and I will go to the playground or just take a walk around the neighborhood. After that, it’s nap time for all three of us…
I'd love to hear what you do to stay active outdoors - just post your comments to this blog. I'm always looking for ways to sneak in a little exercise - whether it's for me or the entire family.
Jason - a Lumen
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The beverage market has experienced drastic changes over the past few years as consumers are more geared toward products that to lead to healthier lifestyles – known as functional products. Beverages such as vitamin waters and energy drinks are designed to increase stamina, control weight, provide energy, and/or boost immunity. The variety of added ingredients, along with the list of nutrient claims, continues to grow. Another beverage included in this list are sport drinks (electrolyte replacement drinks) intended for athletes who need this type of fluid replacement during and after their workouts.
The question is: Who should be drinking what and do we really need them? Let’s talk first about energy drinks – which are designed for an energy boost through high levels of caffeine. You probably guessed that there are not a lot of good things to say about these drinks. They usually contain high amounts of sugar and caffeine. Caffeine is a diuretic which causes increased loss of fluid through the kidneys and urine, resulting in dehydration – so these drinks are not the solution to rehydrating the body.
What about vitamin waters for energy or rehydration? Vitamin-enhanced water is healthier than plain old soda. However it is not as "healthy" or good for you as it says it is. Most vitamin-enhanced water has 100-125 calories. Plus if you get enough vitamins from your normal diet or from a multivitamin, than the vitamins from your water are wasted. (So in other words, you’re wasting money on something you don't need in the first place.)
Spring water doesn't give you vitamins, but it doesn't have sugar or calories either. So it’s a better choice to drink vitamin-enhanced water instead of a regular soda, but it's like a diet soda with vitamins. If you had a choice between vitamin-enhanced water and regular water, regular water is probably better for you since it has no sugar or calories. Flavored waters are not a bad choice – some offer only 10 or fewer calories per 8 oz serving – be sure and note the servings in a bottle. The added flavoring makes drinking water easier.
The last beverage type to mention is the sports drink. Americans drink millions of dollars worth of sports drinks each year. These beverages contain water, plus additional ingredients and some very promising claims on their labels. To decide if you need a sports beverage, consider two key factors – the level and the duration of exercise in which you plan to engage. The longer you work out, the more you sweat, and the hotter the day, the more you will gain from the electrolytes in a sports drink. Remember that all sports drinks have calories, ranging from 50 calories to 200 calories per 8 oz serving. The higher the carbohydrate content, the higher the calories. The carbohydrates (extra calories) in the drink supply the body with energy during a long workout or game. If you get into the habit of drinking these sweetened drinks without maintaining your physical activity level, you could find yourself putting on extra weight.
In conclusion, the top of the list is water, it does not have calories at all – but it does not have nutrients either. But, that's not a problem – ideally, we'd drink only water and let the nutrients come from a balanced food diet. How much water? We should aim for 64 oz of fluids a day.
Rebecca
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This week, I hope everyone had a chance to try at least one of the Sneaky Chef recipes. I wanted to try the Say Yes to Sorbet, since I love sweets in the evening but I noticed how much sugar is in the (low fat) sorbets you can buy at the grocery store, and I'm trying to avoid sugar these days. The Sneaky Chef suggests you use frozen strawberries or other fruit, along with the "make ahead" juice, and I substituted the sugar with Splenda. The sorbet turned out really well! And I felt good knowing that REAL strawberries were the main ingredient, not strawberry flavoring. I think I will make this one again and freeze it in small cups for my after dinner dessert.
I also tried the Mystery Mashed Potatoes, being the carb-lover that I am. This recipe uses the White Puree, which is pureed cauliflower and zucchini, mixed in with the cooked potatoes, non fat sour cream, butter and evaporated skim milk. I left out the butter and it still tasted great! You would never know there was cauliflower or zucchini in this dish!
What recipes did everyone try ? How did they turn out? What was your family's reaction to the new dishes?
Don't forget- we'll be having a live chat next week with Missy Chase Lapine on May 23, 12pm ET. Live chat participants will be eligible to win The Sneaky Chef Favorite Family Recipe Makeover, where one lucky family will receive a private phone consultation with Missy Chase Lapine and a customized makeover of their favorite famly recipe! We'll also be giving away $20 Barnes and Noble gift certificates to live chat participants, so mark the date and time on your calendar and plan to participate!
Dell- a Lumen
OFFICIAL RULES
NO PURCHASE NECESSARY TO ENTER OR WIN. Participation constitutes entrant's full and unconditional agreement to and acceptance of these Official Rules. The Favorite Recipe Makeover with The Sneaky Chef sweepstakes and $20 Barnes and Noble gift card giveaway to the first 10 participants begin on May 23, 2007 at 11:45 a.m. and ends on May 23, 2007 at 1:00 p.m. (“Sweepstakes Period”). The Sweepstakes is sponsored by Lumenos, Inc., 1801 North Beauregard Street, Suite 10, Alexandria, Virginia 22311 (“Sponsor”).
Eligibility: The Sweepstakes is open to U.S. residents eighteen years of age or older with internet access as of May 23, 2007 who have participated in the Book Club’s live moderated chat session discussing The Sneaky Chef – Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals on Ignite at ignite.lumenos.com (as defined below) at least one time during the Sweepstakes Period. Marketing employees, officers, directors, and consultants of Sponsor, (“Lumenos Personnel”) and immediate family members of Lumenos Personnel, are not eligible to participate in the Sweepstakes. Void where prohibited. All federal, state, and local laws and regulations apply.
To Enter: You may enter by visiting the web site at http://ignite.lumenos.com (“Web Site”), logging in with your user ID and password, and participating in the Book Club’s live moderated chat session during the Sweepstakes Period. Those who meet these criteria will receive an automatic entry into the Sweepstakes.
Prize: Winner will receive a Favorite Recipe Makeover from Missy Chase Lapine, author of The Sneaky Chef. She will hold a private phone consultation with the winner to determine his or her family’s specific needs and tastes. Missy will then choose one of the winner’s favorite family recipes to take to The Sneaky Chef test kitchen to create a customized recipe just for their family. Missy will work personally with this person to identify the foods their kids are eating now and which sneaky additions they would most like to see hidden in these foods. The outcome will be a custom family favorite recipe that will have lower fat, lower sugar and lots of sneaky fruits, vegetables or whole grains. In addition, the first 10 live chat participants to post a comment or a question during the live chat session on 5/23/07 will also receive $20 Barnes and Noble gift cards.
The prize will be awarded. No alternative prize or substitution is permitted except by Sponsor in its sole discretion in the event of prize unavailability. Prize is nontransferable. All federal, state and/or local taxes are the sole responsibility of the winner.
Selection of Winners: Potential winner will be determined by a random drawing from all eligible entries held on May 24, 2007 for The Sneaky Chef Favorite Family Recipe Makeover. The drawing will be held at Sponsor’s offices. Odds of winning will be determined by the number of eligible entries received. Potential winners will receive notification within 24 hours of the drawing, and may be required to execute and return an affidavit of eligibility and waiver of liability to Sponsor within 14 days of the date notice is sent or such other date as set by Sponsor, unless prohibited by state law. Sponsor is not responsible for and shall not be liable for late, lost, misdirected, or unsuccessful efforts to deliver the notification information to winners. If a selected winner cannot be contacted, is ineligible, fails to claim a prize, or fails to timely respond within the applicable time period, the prize may be forfeited and awarded to an alternate winner.
Conditions: By accepting a prize and becoming a qualified winner, each participant agrees to be bound by these Official Rules and the decisions of Sponsor, which shall be final. Sponsor, consultants, agents and representatives of Sponsor, its parent company, affiliates, subsidiaries, and legal advisors are not responsible for and shall not be liable for: (i) telephone, electronic, hardware or software program, network, Internet, or computer malfunctions, failures, or difficulties of any kind; (ii) failed, incomplete, garbled, or delayed computer transmissions; (iii) any condition caused by events beyond the control of the Sponsor that may cause the Sweepstakes to be disrupted or corrupted; (iv) any injuries, losses, or damages of any kind arising in connection with or as a result of any prize, or acceptance, possession, or use of any prize, or from participation in the Sweepstakes; or (v) any printing or typographical errors in any materials associated with the Sweepstakes. Sponsor reserves the right, in its sole discretion, to suspend or cancel the Sweepstakes at any time if a computer virus, bug, tampering, unauthorized intervention, or other technical problem of any sort corrupts the administration, security, or proper play of the Sweepstakes. Sponsor reserves the right to cancel the Sweepstakes or change any element thereof, with or without notice, at any time, due to printing errors, Web Site errors, transmission errors or other mistakes in the production of the Sweepstakes. Sponsor also reserves the right to disqualify, in its sole discretion, any person tampering with the entry process, the operation of the Web Site, or who is otherwise in violation of the rules. By participating, entrants agree that all disputes will be resolved in the appropriate courts in the commonwealth of Virginia exclusively, and subject to the laws of the commonwealth of Virginia.
By participating in the Sweepstakes, each participant agrees to release and hold Sponsor and the employees, officers, directors, consultants, shareholders, agents, representatives of Sponsor, its parent companies, advertising, and sweepstakes agencies, and legal advisors, harmless from any and all losses, damages, rights, claims and actions of any kind in connection with the Sweepstakes or resulting from acceptance, possession, or use of any prize, including without limitation, personal injury, death, and property damage, and claims based on publicity rights, defamation, or invasion of privacy.
Winner’s List And Official Rules: To obtain a copy of the winners list or a copy of these Official Rules, send your request along with a stamped, self-addressed envelope to: Sweepstakes Winner’s List/Official Rules, Lumenos, Inc., 1801 North Beauregard Street, Suite 10, Alexandria, Virginia 22311. Requests must be received no later than July 1, 2007.
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If you want to eat right, the first thing you have to know is how much you’re eating. And in these days of super-sizing, most of us have no idea.
For example, when you drink a can of soda that has 150 calories per serving, how many calories have you consumed? The answer is 225, because a serving of fluids is eight ounces, but the can of soda is 12 ounces.
What about that sirloin steak you ordered the other night? When you look up the calories, keep in mind that a ‘serving’ of steak is 3 ounces – so your 8- or 12-ounce steak was really three or four servings.
Here are some tips to help you understand serving sizes, and recalibrate your eating habits:
- Fruits, vegetables and grains – one serving equal one cup, about the size of a baseball
- Meat and fish – one serving equals three ounces, about the size of a deck of cards
- Fluids – one serving equals eight ounces, two-thirds of a typical soda can
And here’s another serving tip: try to make sure your plate is three-fourths filled with fruits and veggies.
Dr.Mike
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