Be Well - 33

How Much to Eat
The " Helping Hand " Approach to Eating
While you are evaluating the quality aspects of your food choices for both mental
wellness and physical health, you should also be considering the second part of the
nutrition equation: quantity (otherwise known as portion control). Luckily, we have
a handy pair of built-in portion-control tools - our hands. We can use them to guide
us in the quantity aspect of the Helping Hand approach to eating.
Fruits and vegetables (except potatoes, which count as
concentrated carbs): Choose a quantity that roughly matches the
size of your open hand. Select brightly colored fruits and vegetables
for the highest levels of disease-fighting carotenoids (orange, red,
yellow) and flavonoids (green, blue, and purple).
Whole grains and legumes (e.g., whole grain bread, cereal and
pasta, quinoa, lentils, beans, legumes, etc.): Choose a quantity that is
no larger than your tightly closed fist (e.g., a small side dish of pasta,
potato salad, a dinner roll, etc.).
Lean proteins and dairy (e.g., eggs, yogurt, milk, lean ground
beef, steak with visible fat trimmed, fish, chicken, pork chops, etc.):
Choose an amount about the size of the palm of your hand. Keep in
mind, this is likely to be about half of what's served in many American
restaurants, so be prepared to eat half and bring the other half home
for leftovers.
Red meat is often less lean, so indulging only sparingly is best.
Healthy fats (e.g., butter, olive oil, flaxseed oil, cheese, and nuts):
Make an okay sign with your thumb and index finger, and choose an
amount about the size of the circle made by your index finger/thumb.
Gluten free, vegan or vegetarian? No problem!
Make substitutions that work for you!

Be Well

Table of Contents for the Digital Edition of Be Well

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