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Reducing calories “in”

Most of us know that balancing our calorie intake with the calories that our bodies uses, we can maintain or lose weight.  There are several things you can do to achieve this balance, but one of the most important is watching the portion size of the foods you eat. 

I recently gave a presentation to a group of factory employees on healthier eating, and several participants’ questions centered on  what is too much? It may be easier to compare the size of your portions to common things.  For instance, the recommended daily portion of  lean meat is no more than 6 ounces.  A serving of cooked meat or poultry or fish (3 ounces)  is about the size of a deck of cards or 1/2 of a large chicken breast. 

With pasta, you want to consider your total daily intake of all pastas, breads, and cereals.  A serving is 1/2 cup of cooked pasta or rice, or 1 slice of bread.  Most of us only need 4-6 servings a day; therefore,  one plate of your favorite fetticini on the Hill could stack up to 4 servings!

Most of us need about 3-4 cups of low-fat milk or milk products such as yogurt or cheese.  Obviously, its the low-fat adjective that’s important when choosing whether to add cheese to that burger!

For more details on nutrition, go to the Nutrition section on the right side of the page, or www.mypyramid.gov for details and suggestions on portion sizes and a menu planner.

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