Nutrition Tip Week of 9/21

Nutrition Tip of the Week:  Focus on Portion Sizes!

http://wwlp.com/2015/09/03/how-to-measure-healthy-portion-sizes-for-adults/

Portion sizes have grown exponentially over the past thirty years, a major factor contributing to the obesity epidemic.  Many people learn from a young age to “clean their plates”, and this habit carries over in to adulthood, even though “cleaning your plate” at a restaurant might mean consuming a day’s worth of food in one sitting. 

The following are examples of “servings” from each food group:

1 ounce grain=1 slice bread, 1 cup ready to eat cereal, ½ cup rice or oatmeal or pasta

1 cup vegetables=2 cups spinach, lettuce or other leafy green, 1 cup raw or cooked vegetable, 8 ounces vegetable juice

1 cup fruit=1 cup raw or cooked fruit, ½ cup dried fruit, 8 ounces 100% fruit juice

1 cup dairy=8 ounces milk, 8 ounces yogurt, 1.5 ounces cheese, or 2 ounces processed (American) cheese

1 ounce protein=1 ounce lean meat, poultry or fish, 1 egg, 1 Tbsp. peanut butter, ¼ cup cooked beans or peas, ½ ounce nuts

Here are some helpful handouts for estimating serving sizes!

Creating a Healthy Meal Pattern

In the US, the average male and female stats for height and weight are the following:

·         Men:
Height (inches): 69.3
Weight (pounds): 195.5

Healthy weight for a male who is 69 inches: 128-162lbs (note, this is not accurate for a person with high muscle mass, as it factors in height and weight, but not lean body mass)

·         Women:
Height (inches): 63.8
Weight (pounds): 166.2

Healthy weight for female who is 64 inches: 110-140lbs (note, this is not accurate for a person with high muscle mass, as it factors in height and weight, but not lean body mass)

Meal plans are based on height, weight, age, physical activity level, Since most people are working toward a healthy weight, and it is recommended that we get at least 150 minutes of moderate to vigorous physical activity per week, I have designed two meal plans: one for a 40-year old male who is 69 inches and 160lbs, and one for a 40-year old female who is 64 inches and 140lbs.

To design a meal plan that is appropriate for your age, gender, and life stage (there are plans for pregnancy, lactation, and childhood as well!) go to www.choosemyplate.gov. 

Male needs: 9 ounces grain, 3.5 cups vegetables, 2 cups fruit, 3 cups dairy, 6.5 ounces protein, 8 teaspoon oil, 360 discretionary Calories-Calories can be used by adding more healthy foods or consuming added sugar and solid fat (2600 Calorie pattern)

Female needs: 7 ounces grain, 3 cups vegetables, 2 cups fruit, 3 cups dairy, 6 ounces protein, 6 teaspoon oil, 270 discretionary Calories-Calories can be used by adding more healthy foods or consuming added sugar and solid fat (added fat and sugar) (2200 Calorie pattern)

See the video segment link above for some tips on how to put this together in a meal plan!