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January 2008 - Posts
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Last week we discussed how to best begin an exercise program. Now we will turn to increasing exercise for weight loss.
Weight gain, loss or maintenance is tied to energy balance. In order to lose weight you need a deficit in calories or a negative energy balance. Exercise can help you achieve this negative energy balance. By walking, running, or doing physical activity you can burn 2-3 times the number of calories compared to sitting. Moderate exercise and eating right causes the body to burn fat for fuel.
Excessive exercise causes the body to burn stored sugar, a process that results in a low blood sugar level and actually prevents you from burning stored body fat. So, a person who eats right but exercises too vigorously cannot lose weight. He or she also may experience health problems caused by the low blood sugar level.
The number of calories burned during exercise is affected by body weight, intensity of workout, conditioning level and metabolism. Any activity can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard. Keep in mind if the intensity is too high you won’t last very long and the calorie burn won’t be as high as if you went at a lower intensity for a longer duration. To determine about how many calories you burn per hour from different exercises, www.caloriesperhour.com is a good resource. A general rule is that you can burn more calories from exercises that are weight bearing or have added resistance like swimming.
Exercise can leave you energized and refreshed. If you feel fatigued after exercise or experience side cramps or low back pain not related to an injury during or after a workout, you may be over-exercising and causing stress to the body. The general recommendation is to aim for 30-60 minutes of exercise every day or to burn 2,000 calories per week from exercise. Remember to find activities you enjoy for exercise and to mix it up to avoid boredom.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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This is the second in our three-part series on specific areas of a nutritional label. Last week we focused on fat, including types of fat and ways to lower overall fat intake. This week we’re looking at carbohydrates.
As part of an overall healthy eating plan, you can enjoy carbohydrates and sugars in moderation. Foods containing carbohydrates must be chosen wisely so that your diet is nutritionally adequate and your weight stays within healthful limits. Carbohydrates are the part of your diet that affects blood glucose levels. Based on a 2,000-calorie diet, the Daily Value (DV) for total carbohydrate should be 300 grams (g) or 100% DV. This number combines several types of carbohydrates: dietary fiber, sugars and complex carbohydrates.
Carbohydrates are important sources of energy (calories), providing 4 calories per gram. This energy is needed for physical activity and proper organ function. When these calories are not used for energy, your body stores the excess as fat. People with diabetes and those following certain low-carb diets should pay attention to the Total Carbohydrate category on food labels. Eating carbohydrates, especially the simple carbs found in bread, rice, pasta, desserts, and candy, causes a spike in the body's blood sugar levels, something diabetics have to manage closely.
Because of the popularity of low-carb diets many food manufacturers have begun to advertise their products as low in "net carbs" or "impact carbs" on the front of the package. The nutritional claims and the method for "net carb" calculations have not been approved by the FDA. Most companies selling such products determine "net" or "impact" carbs by subtracting the grams of fiber and sugar alcohols like glycerin and maltitol – which they claim don't significantly affect blood sugar levels – from the total carbohydrate grams. Sugar alcohols are often added as the sweeteners for the food.
The American Dietetic Association (ADA) has pointed out that many of these low-carb foods are still high in calories and fat. Furthermore, the ADA recommends that diabetics use a different method for adjusting carbohydrate content. Because sugar alcohols do partially affect blood sugar, the ADA advises subtracting only half the grams of sugar alcohols from the total carbohydrate count, and suggests that fiber grams should be subtracted only if the product contains more than 5 grams of fiber per serving.
Fiber grams are found under the total carbohydrate category as well. Pay attention to the grain choice based on the grams of fiber per serving. A good source of fiber is a product with more than 3 grams per serving. The American Dietary Guidelines for fiber are 25 grams per day for women (based on a 2,000 calorie diet) and 30 grams of fiber for men (based on a 3,000 calorie diet). Foods high in fiber, including vegetables and whole grains, are important for reducing the risk of heart disease, diabetes, and some cancers. If you're trying to lose weight, high-fiber foods are a healthier choice and can keep you full longer.
See the label below for a food that is high in fiber as its source of carbohydrates. Next week we’ll take a look at protein.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Vaccines aren't just for kids – far too few
grown-ups are rolling up their sleeves, disappointed federal health officials
reported last Wednesday (1/23/2008).
The
numbers of newly vaccinated are surprisingly low, considering how much public
attention a trio of new shots — which protect against shingles, whooping cough
and cervical cancer — received in recent years.
Yet
many seem to have missed, or forgotten, the news: A survey by the National
Foundation for Infectious Diseases found that aside from the flu, most adults
have trouble even naming diseases that they could prevent with a simple
inoculation.
"We
really need to get beyond the mentality that vaccines are for kids. Vaccines
are for everybody," said Dr. Anne Schuchat of the Centers for Disease
Control and Prevention, who called the new data sobering. "We obviously
have a lot more work to do."
The
new CDC report found:
Only
about 2 percent of Americans ages 60 and older received a vaccine against
shingles in its first year of sales.
There
are more than 1 million new cases a year of shingles, an excruciating rite of
aging that causes a blistering skin rash. Up to 200,000 of them develop a
complication, severe nerve pain that can last for months or even years. Anyone
who ever had chickenpox is at risk, especially once they hit their 60s, because
the chickenpox virus hibernates for decades in nerve cells until erupting
again.
"Many
people describe the shingles pain as the worst pain they've ever endured,"
said Dr. Michael Oxman of the University of California, San Diego.
About
2 percent of adults ages 18 to 64 got a booster shot against whooping cough in
the two years since it hit the market.
The
cough so strong it can break a rib is making a big comeback, because the
vaccine given to babies and toddlers starts wearing off by adolescence. Older
patients usually recover, but whooping cough can cause weeks of misery. Worse,
those people can easily spread the illness to not-yet-vaccinated infants, who
can die from the bacterial infection, also called pertussis.
The
pertussis booster was added to another long-recommended shot, a booster against
tetanus and diphtheria that adults should get every 10 years. The new triple
combo is called "Tdap." Sanofi-Aventis's
Adacel brand is for ages 11 to 64. There also is a version for 10- to
18-year-olds, GlaxoSmithKline's Boostrix.
About
10 percent of women ages 18 to 26 have received at least one dose of a
three-shot series that protects against the human papillomavirus, or HPV, that
causes cervical cancer.
There
are more than 100 different types of HPV, the most prevalent sexually
transmitted infection. Usually, the body gets rid of HPV without symptoms. But
certain high-risk strains can persist and cause genital warts or cervical
cancer.
The
vaccine, Merck's Gardasil, protects against four
of those high-risk types. That's not complete protection — so even the
vaccinated still need regular Pap smears — but those strains are responsible
for about 72 percent of cervical cancer and 90 percent of genital warts, said
Dr. Stanley Gall of the American College of
Obstetricians and Gynecologists.
Stay
tuned: The government is considering whether even more women should get the
vaccine — those up to age 45 who aren't yet infected, Gall said. And studies
are under way to see if it works in men.
Price
may play a role in these low vaccination rates. The shingles shot costs around
$150, and the three-shot HPV vaccine about $300,
and insurance coverage varies. There's no national program to guarantee access
for adults who can't afford vaccines as there is for child vaccines.
But
adults aren't taking full advantage of some cheap old standby vaccines, either.
Among people 65 or older, a high-risk age, CDC
found only 69 percent get an annual flu shot; just 66 percent have had a
one-time pneumonia vaccine; and 44 percent had received a tetanus shot in the
past 10 years. Jason - a Lumen
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As I mentioned in my previous
blog, I drove down to Myrtle Beach
to visit my parents for the holiday weekend. Though it was a long drive from
DC, everything went well and the trip was worth it. I enjoyed spending time
with my parents and while the weekend weather was a bit cool, we were still
able to spend time outdoors and get lots of sun.
This was my first visit to my
“snowbird” parents and I noticed how healthy living has become a greater focus
in their lives. About 2 years ago, my father was diagnosed with Type II
diabetes and it required them to make changes to their lifestyle. They keep
active by taking walks on the beach most mornings and alternate between
different walking routes to stay motivated. They also golf two to three times a
week and make use of the gym equipment where they stay when the weather is bad.
Additionally, they eat at home most days and when eating at restaurants, try to
choose the healthier options. Sometimes, they even splurge and get dessert.
I even found myself falling
into their healthy routine while I was visiting. I joined them for walks on the
beach and used the gym at their condo. We also took a day-trip to Charleston and took a walking
tour of the historic district, which was really enjoyable.
On the drive back, I thought
about how far my parents had come. When presented with the need to be more
active and eat healthier because of my dad’s diagnosis, they made the necessary
changes in their daily life. And what I found to be really important was that
they made being healthy something that can be fun rather a burden. I think it's why they've been so successful.
Below is a photo from my
trip.
Justin – A Lumen
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Over the past two Thursday blogs we’ve been taking a look at eating healthier, by focusing on portion sizes and nutritional content. Another important step to achieving one’s health goals is fitness. If you are looking to start a new exercise program, then this blog is for you.
If you are over 35 years of age or have been inactive for several years, you should consult your physician before starting an exercise program. If you currently have or have ever had any of the following medical conditions, you should consult with a physician prior to beginning an exercise program: high blood pressure; heart trouble; family history of stroke or heart attacks; frequent dizzy spells; extreme breathlessness after mild exertion; arthritis or other bone problems; severe muscular, ligament or tendon problems; or other known or suspected diseases or medical conditions, including back problems.
Beginning a Cardio Program
When beginning, be sure to incorporate an aerobic exercise program that is low-intensity. Starting out slowly allows your heart and lungs to become conditioned and allows for the body to adapt, which decreases risk for injury. If you can carry on a conversation during exercise then the level of intensity is appropriate. Start out exercising 3-5 times a week and start with 10 minutes each session. After a few weeks you can gradually increase your frequency and length of exercise sessions. Gradually work up to 30 minutes for each workout session. Each workout should begin with a warm-up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
The exercise program should also include stretching before and after each workout to improve flexibility. Stretch each muscle group and hold the stretch for at least 30 seconds. Be sure to hold the stretch without bouncing and only stretch until you feel a slight amount of tension.
Strength Building
Lastly, include a strength building program along with your cardio sessions. The weight training will maintain current muscular strength and improve areas that are weak or unbalanced. Aim to do weightlifting exercises for each muscle group at least 2-3 times per week for maximal results. Remember that the muscles need to rest a day in between, so only lift the same muscle group every other day to avoid straining or injuring the muscle. If you are new to lifting weights, ask for assistance from a certified personal trainer to help you put together an effective and safe workout.
Staying motivated can be challenging so try different exercises and change up the routine frequently to avoid boredom.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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For the past two weeks, we’ve been focusing on looking closely at labels, including portion sizes and the actual ingredients. For the next three weeks, we’re going to take a look at specific areas of the Nutrition Facts label – focusing on fat, carbohydrates and protein. Today, let’s start with a more detailed look at fat.
Eating too much fat, saturated fat, trans fat, or cholesterol may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. The goal of a nutritionally based diet is to keep saturated and trans fat to a minimum. The Nutrition Facts label shows the number of grams of fat per serving. It also includes the daily percentage of fat provided in each serving. If the daily percentage of fat per serving is 18%, each serving provides 18% of the total fat you should eat for the day.
When looking at different foods based on fat content, it’s important to choose a brand that has a lower fat percentage – like 20-30% or less of the total daily calories. (The daily percentage value is based on a number of calories listed on the Nutrition Facts label, usually 2,000. Your calorie needs may be higher or lower.)
It’s also important to consider the types of fat. There are two types of fat: unsaturated and saturated fat. Saturated fat is the “bad” fat that comes from animal products, as well as, coconut and palm oils. You should aim to keep saturated fat to less than 10% of your total calories per day (so, based on a 2000 calorie diet, saturated fat should be under 200 calories per day). Also, on the food label are the milligrams (mg) of cholesterol per serving. The heart healthy goal is to keep cholesterol intake to 200mg or less per day.
On January 1, 2006 the FDA required that Nutrition Facts labels include trans fats. The goal is to limit your trans fat intake to 0. Keep in mind that on the label, foods can list 0 grams of trans fats, but it still may not be absolutely trans fat free. If the amount is less than .5 grams, the label is allowed to have 0 grams. To be sure you are really getting 0 grams of trans fat per serving, look at the ingredient list for the words “hydrogenated” or “partially hydrogenated” fats or oils.
See the label below for a food that meets these fat intake suggestions.
In addition to reading labels, you can follow these tips to keep your diet lower in fat.
· Choose low-fat dairy – yogurt, low-fat milk, or low-fat cottage cheese.
· Enjoy low-fat (no more than 3 grams of fat per serving) or nonfat cheeses and spreads. Try low-fat or fat-free versions of your favorite salad dressing, cream cheese and mayonnaise.
· Trim all visible fat and remove the skin from poultry.
· Bake, broil or grill meats on a rack that allows fat to drip from the meat. Avoid frying foods.
· Sprinkle lemon juice and herbs/spices on cooked vegetables instead of using cheese, butter or cream-based sauces.
· Try plain, nonfat or low-fat yogurt and chives on baked potatoes rather than sour cream. Reduced-fat sour cream still contains fat, so you must limit the amount you use.
· Choose simply-prepared foods such as broiled, roasted or baked fish or chicken. Avoid fried or sautéed foods, casseroles, and foods with heavy sauces and gravies.
· Request that your food be cooked without added butter, margarine, gravy or sauces.
· Request salad with low-fat dressing on the side.
· Select fruit, angel food cake, nonfat frozen yogurt, sherbet or sorbet for dessert instead of ice cream, cake or pie.
Next week I will be shifting from fats to carbohydrates.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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I just wanted to thank
everyone who participated in the Live Chat with Dr. Robert Maurer last Tuesday.
The questions we received were fantastic and we hope you got tips on taking
steps towards achieving your goals. If you didn’t have the opportunity to
participate in the Chat, CLICK HERE
to read the transcript.
At present, we are looking
for our next Ignite Book Club selection. If you have a book you would like to
recommend, add a comment and let us know!
Justin – A Lumen
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As I’ve mentioned before, I love to get out of the city and explore. So for this Martin Luther King, Jr. holiday weekend, I am driving down to visit my parents in Myrtle Beach, SC. My weekend should be relaxing and stress-free - filled with walks on the beach, reading and playing golf. My dad is an avid golfer and has been pushing me to play for years. And since Myrtle Beach is well-known known for its golf courses, I definitely want to give the sport another try. There are plenty of other things going this weekend in honor of Martin Luther King, Jr., too. For example, many cities have parades, musical entertainment and festivals - all to commemorate Martin Luther King, Jar’s birthday.
This weekend is also an opportunity to celebrity diversity. A fantastic way to commemorate Dr. King's birthday would be to have a potluck dinner party with all different types of food. For example, you could serve foods representing many of the different cultures represented in the U.S. The different types of food you could serve are endless; you may even want to broaden your variety and include choices from around the world.
A fun kid's activity for the holiday would be to make paper chains using black, white, red, yellow, and brown construction paper representing the various skin tones found throughout the United States. Teach the children that each link represents a hand, and Dr. King worked with people of all colors to join hands in the name of equality.
Justin
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Last week we discussed portion sizes and I provided some tips on how to recognize the appropriate portions for different foods. Another component of healthy eating is eating nutritiously.
Eating in a nutritious way means using variety, balance, and moderation in what we choose to eat daily. Foods contain combinations of nutrients and other healthful substances. No single food can supply all nutrients in the amounts you need. For example, oranges provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no vitamin C. To make sure you get all of the nutrients and other substances needed for health, choose a variety of foods from each of the five major food groups displayed in the Food Guide Pyramid.
When it comes to balance, it really has to do with mixing and matching the types of food we eat to make sure we get enough of the nutrients we need plenty of, and not too much of the ones we tend to overdo. By using a balanced eating plan, we get just the right amount of the vitamins, minerals, protein, carbohydrates, water and fat that our bodies need. It is important to include a moderate amount of protein and carbohydrates and small amount of the unsaturated fats.
Variety and balance are important attributes of a healthful eating plan. However, the hardest component of all is moderation. In today’s society it is very difficult to eat smaller portions with the size of restaurant meals and packaged items. One of the keys to moderation is portion control. Practice eating smaller portions by using smaller bowls, cups, and plates. See my previous blog for more tips on portion control.
What about the sweets and treats – where do they fit in or not? It is okay to occasionally indulge in a sweet treat or salty snack. Just remember to focus on getting all the nutritious foods first before indulging in a special treat. Also eat “empty calorie” foods in moderation. Try putting a small amount into a bowl. Never eat out of the container because it becomes hard to limit intake to one serving.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Last Wednesday we discussed the Nutrition Facts portion of the label on foods. This week, I thought we could take a look at the list of ingredients. Reviewing the ingredients is important for nutrition and can be even more important if you are on a special diet or if you have food allergies.
Ingredients are listed in descending order, so the first ingredient listed makes up the majority of the food. Read all the ingredients listed and make note of sugars, fats, artificial flavorings or additives. As a general rule, make sure the first five ingredients are healthy ingredients that you want to eat.
The ingredient list can also help you find foods made with whole grains, which are healthier and are preferred to refined grains. Whole grain foods should have one of the following whole grain ingredients listed as their first ingredient:
· whole wheat
· whole oats
· brown rice
· bulgar
· graham flour
· oatmeal
· whole grain corn
· whole rye
· wild rice
On the other hand, a food is not made with whole grains if it is labeled with the words multi-grain, 100% wheat, seven-grain, stone-ground, bran, or cracked wheat.
The ingredient list can also help identify 'hidden' ingredients, like added sugars (bad) and trans fats (bad). Foods with added sugars will list corn syrup, fruit juice concentrates, honey, molasses, etc. on their ingredient list. Other names for added sugars can include:
· brown sugar
· corn sweetener
· dextrose
· fructose
· glucose
· high-fructose corn syrup
· invert sugar
· lactose
· maltose
· malt syrup
· raw sugar
· sucrose
· sugar
· sugar alcohols – sorbitol, maltitol, xylitol
Lastly, it is important to pay attention to trans fats in the ingredient list. They can be identified in the ingredient list as hydrogenated oils or partially hydrogenated oils. Keep in mind the food label (like the label below) can read 0 grams of trans fat (if it is less than .5 grams the label can put 0), but the product can still have trans fat. So always look in the ingredient list before buying. The dietary guideline for trans fat is 0 grams per day so even a little is too much.
Next Wednesday we’ll continue our label review series by taking a look at fats.
Rebecca
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Don’t forget! The Live Chat
with Dr. Robert Maurer, author of One Small Step Can Change Your Life: The
Kaizen Way, is today at 3:00 p.m. ET. Even if you didn’t read the book, you can
still join in the discussion.
Pre-registration for the Chat isn’t necessary. Just log in to Ignite at 3pm ET and
click on the orange Live Chat link in the
upper right corner of the home page.
And every Ignite user who posts a comment or question
during the Live Chat will be entered into a drawing for one of five healthy
prizes ($20 value).
See you at the Chat!
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To help consumers stay informed I'm posting an article form the the New York Times dated January 14, 2008.
A clinical trial of Zetia, a cholesterol-lowering drug prescribed to about 1
million people a week, failed to show that the drug has any medical benefits, Merck
and Schering-Plough said on Monday.
The results will add to the growing concern over Zetia and Vytorin, a drug
that combines Zetia with another cholesterol medicine in a single pill. About
70 percent of patients who take Zetia do so in the form of Vytorin, which
combines Zetia with the cholesterol drug Zocor.
While Zetia lowers cholesterol by 15 to 20 percent in most patients, no
trial has ever shown that it can reduce heart attacks and strokes — or even
that it reduces the growth of the fatty plaques in arteries that can cause
heart problems.
This trial was designed to show that Zetia could reduce the growth of those
plaques. Instead, the plaques actually grew somewhat faster in patients taking
Zetia along with Zocor than in those taking Zocor alone. Patients in the trial
who took the combination of Zetia and Zocor were receiving it in the form of
Vytorin pills.
Dr. Steven Nissen, the chairman of cardiology at the Cleveland Clinic, said
the results were “shocking.” Patients should not be prescribed Zetia unless all
other cholesterol drugs have failed, he said.
“This is as bad a result for the drug as anybody could have feared,” Dr.
Nissen said. Millions of patients may be taking a drug that has no benefits for
them, raising their risk of heart attacks and exposing them to potential side
effects, he said.
Both companies’ stocks were down in mid-day trading in New York on Monday, with Merck’s share price
off by 2.4 percent and Schering-Plough’s down nearly 6 percent.
The results will also add to the controversy surrounding a long delay in
releasing the results of the trial, which was known as Enhance. Merck and
Schering-Plough completed the trial in April 2006 and had initially planned to
release the findings no later than March 2007. But the companies then missed
several self-imposed deadlines, blaming the complexity of the data analysis
from the study and saying they did not know when or if the data would be ready
for publication.
Last month, after several news articles highlighted the delay, they finally
agreed to release the results soon.
For Merck and Schering-Plough, which jointly market Zetia and Vytorin and
share profits from the drugs, the trial’s results are a serious setback. Zetia
and Vytorin are important contributors to both companies’ profits, especially
to Schering, which is smaller and less profitable than Merck. Analysts estimate that about 70 percent of Schering's earnings depend on the drugs. The controversy over the trial is also a problem for Merck, which is trying to repair its reputation after withdrawing the painkiller Vioxx from the market in September 2004.
Jason - a Lumen
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For the past week or so, I’ve noticed that my mood has been all over the place. My attention span seems limited and I’m more indecisive than usual. I’m not really sure why – it could be the weather, my daily routine or the post-holiday slump.
Like many people, my mood is easily influenced by my surroundings and circumstances. Small setbacks like late bills, missed appointments and unwanted tasks tend to throw me off my routine.
By investigating my state of mind a little more, I’ve realized that subtle changes in my daily life can impact how I react to situations as well as how this affects me. The first thing is to pay attention to what I’m eating. I’ve found that if I overload on carbohydrates and sweets for too long, my mood swings a lot. So whenever I am in a funk, I look at what I’m eating and actively incorporate foods that better regulate my mood (less sugar, more fresh food, lots of veggies, etc).
I also make small changes to my home and work environment. For example, I switch around the furniture in my apartment or rearrange my desk at work or take a different route to and from work. I’ve also found that cleaning out my cluttered desk or apartment help elevate my mood and clear my mind. It may sound funny but those small visual changes keep my routine more interesting.
Or I chat with a close friend or family member and tell them why I’m in a bad mood. My friends are good at listening to all my troubles and giving some advice. Once I’m finished venting, they usually tell me I’m overreacting and it makes me feel better.
And most importantly, I add some “fun time” to my day or week. I take a 10 minute walk around my neighborhood, read a chapter of good book or turn on my favorite song and crank up the volume.
So what helps you lift your spirit?
Justin – A Lumen
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If you haven’t noticed, portion sizes are getting bigger every day. Common foods like pasta, hamburgers, fries, coffee, sodas, and bagels have doubled in size from where they were twenty years ago. With this growth have come increases in waistlines and body weight. It is time to pay closer attention to the portions and make adjustments for a healthier lifestyle. However, most people don’t know how much is appropriate to eat and what the proper serving size is for each food.
The first step is to understand how much you are actually consuming. Portions are different than serving sizes. A portion is the amount of food you decide to put on your plate to eat. Serving sizes are standards set by the USDA for each of foods in the all the food groups. Learn to compare the portion size on your plate with the USDA's standard serving size.
Here’s a quick overview of the appropriate serving sizes for common foods:
- 1 serving of meat, poultry or fish is about the size of a deck of playing cards or 3 oz. (As reference, the palm of a women’s hand is equal to 4 oz and a man’s palm is 5 oz.)
- For most fruits, vegetables and grains, the serving size is a ½ cup, which is about half the size of a women’s fist (a man’s fist is equal to 1.5 cups).
- 1 serving of milk or yogurt is 1 cup (8 oz) which is equal to a women’s fist.
- Aim for portions of rice or pasta on your plate to be equal to a women’s fist.
Once you get a good grasp on the standard for serving sizes it will become easier to recognize how much you can do without.
Moderation is key when it comes to portions and calories. Choose your favorite foods less often and take smaller portions, which will save calories. For example, try splitting your meal or order the appetizer size instead. And the best place to start adjusting portion sizes is in your own kitchen. Switch to smaller plates, bowls, and cups. Purchase measuring cups/spoons and a food scale to get an idea for how much you are eating and to learn what is appropriate.
Proper portion control is the key to super-sizing your health and down-sizing your waistline. Remember, it is not about giving up foods you enjoy, but rather controlling the portions. Lastly, use high fiber, low calorie foods like fruits and vegetables to add more volume to meal to keep you full.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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I wanted to kick off 2008 by reviewing the basic of Nutrition Facts labels. This is the first in a 5-part series on understanding how to read food labels.
To ensure that consumers know what is in the foods they buy, the Food and Drug Administration (FDA) requires that the packaging of every manufactured food product display the nutrition information on the label. Reading and understanding the label can be tricky, but if you follow the steps below you will have a complete understanding of the product’s nutrition information. The food label is important – it can help you decide if the food is healthy and contains all the important nutrients.
Serving Size
The first place to start when you look at the Nutrition Facts label is the serving size and number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (grams).
The size of the serving on the food package influences the number of calories and nutrient amounts listed on the label. Pay close attention to the serving size, focusing on how many servings there are in the food package, as it can be misleading. Then ask yourself, “How many servings am I consuming?” In the sample label below, 1 serving of macaroni and cheese equals 3.5 oz. If you eat the whole package, you would eat 4 servings, quadrupling the calories and other nutrient amounts.
Calories
Calories provide a measure of how much energy you get from a serving of food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section can help you manage your weight (whether you want to gain, lose or maintain.) The number of servings you consume determines the number of calories you eat (your portion amount).
Nutrient Breakdown
Another important aspect of the food label is the nutrition breakdown. You will find the number of grams of protein, carbohydrates, fiber and fat. Pay attention to grams of fiber if you are eating a grain product. The food should have more than 3 grams of fiber per serving to be considered a good source. If you are eating a protein food be sure the food has more than 8 grams of protein per serving. Be aware of saturated and trans fat, limiting your saturated fat to less than 20 grams per day and 0 grams of trans fats per serving.
Remember, when comparing products, focus on those nutrients that are important to you. If you are concerned about your weight, you should compare products based on both calories and fat. If you have heart disease or high blood pressure, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium. Choose products containing less than 20% Daily Values for fat, cholesterol and sodium. If you have diabetes, you should pay attention to the amount of carbohydrate, sugar added as well as fiber.
Stay tuned every Wednesday for information on labels – in future blogs I’ll cover how to read ingredient lists and details on fat, carbohydrate and protein.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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