Guide to Sensible Serving Sizes

This much	is the same as
	3 ounces 1 serv­ing of meat, chicken, turkey, or fish
	1 cup 1 serv­ing of: – cooked veg­eta­bles – sal­ads – casseroles or stews, such as chili with beans – milk
	½ cup 1 serv­ing of: – fruit or fruit juice – starchy veg­eta­bles, such as pota­toes or corn – pinto beans and other dried beans – rice or noo­dles – cereal
	1 ounce 1 serv­ing of: – snack food – cheese (1 slice)
	1 table­spoon 1 serv­ing of: – salad dress­ing – cream cheese
	1 tea­spoon 1 serv­ing of: – mar­garine or but­ter – oil – mayonnaise

National Dia­betes Infor­ma­tion Clear­ing­house (NDIC)

Snooze-Friendly Snacks

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Well-planned bed­time snacks can help keep hunger pangs from wak­ing you dur­ing the night while pro­mot­ing rest­ful­ness. Rather than eat­ing ice cream or tor­tilla chips straight from the pack­ages, which sets you up for overeat­ing, try rea­son­able por­tions of sleep-friendly foods:

Warm milk with honey. In addi­tion to pro­vid­ing warmth and com­fort, this snack pro­vides valu­able amounts of tryp­to­phan, car­bo­hy­drates and cal­cium — a min­eral that enhances mus­cle relaxation.

Banana with nut but­ter. Bananas and nuts also pro­vide tryp­to­phan and car­bo­hy­drates, with the added ben­e­fit of healthy fat. For added cal­cium, choose almond butter.

Air-popped pop­corn. As a whole grain, pop­corn pro­vides more vit­a­mins, min­er­als, fiber and pro­tein than snacks such as french fries and chips. To guard against night­time bloat­ing, use nat­ural herbs and spices instead of salt.

Turkey on whole grain toast. Tryp­to­phan is blamed for post-Thanksgiving feast grog­gi­ness. Although overeat­ing and alco­hol are usu­ally stronger influ­ences, turkey does con­tain the calmness-boosting chem­i­cal. The NSF sug­gests pair­ing it with bread for opti­mum sleep enhanc­ing benefits.

Oat­meal. Oat­meal, another nutri­tious whole grain food, pro­vides more fiber and pro­tein than low-fiber cere­als, such as puffed rice and corn flakes. For tryp­to­phan ben­e­fits, pre­pare oat­meal with low-fat milk and top it with nuts or sliced banana.

Yogurt. Yogurt, like other dairy prod­ucts, pro­vides valu­able amounts of cal­cium, pro­tein, tryp­to­phan and car­bo­hy­drates. To main­tain low sugar intake near bed­time, swap your usual ice cream out for yogurt topped with fresh or frozen berries and whole grain granola.

Read more at LIVE​STRONG​.COM →

Nutrition Tips When Traveling in Airports

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If you spend much time trav­el­ing for work or plea­sure, you know how dif­fi­cult it can be to make healthy choices in an air­port. And it’s even worse when you get stuck in the air­port due to delays and can­cel­la­tions – which seems to be more often than not these days. For those who fre­quently travel it can be dif­fi­cult time to try to eat healthy while in the air­port. Here are some ideas to help you choose the healthy food choices on the go:

1. If you don’t have time for a meal prior to head­ing out the air­port, pack some­thing to take along — or pick some­thing up at your local deli. Wait­ing in air­ports can be stress­ful and/or bor­ing… which can bring out emo­tional eat­ing in many peo­ple. Bring­ing your own healthy snacks can do dam­age con­trol. Sug­ges­tions: turkey or peanut but­ter sand­wich, low-fat yogurt, fruit, nuts, string cheese. Snack on these health­ier choices rather than pur­chas­ing the not-so-healthy snacks on your flight.
2. Be on the look­out for healthy food options in the air­port. Most air­ports sell turkey or grilled chicken sand­wiches. Use mus­tard ver­sus mayo. You might also want to remove the cheese to save about 200 calo­ries and 20 gm of fat. Other healthy options include a salad with grilled chicken. Make sure you get dress­ing on the side and use it spar­ingly. A bet­ter choice would be to ask for low calo­rie dressing.
3. Foods that con­tain pro­tein, fat or fiber tend to hold you the longest. This is espe­cially impor­tant if your flight gets delayed and you end up sit­ting there for hours… This could turn into a diet dis­as­ter! So some­thing like a turkey sand­wich would be a bet­ter choice than a muf­fin. An ounce of nuts (make sure its one ounce or about a hand­ful — most por­tions are larger!) and a fruit would be a bet­ter choice than a bag of pretzels.
4. Drink plenty of water. This may help you to eat less. Also, fly­ing tends to cause dehydration.

Save 100 Calories: Lunch & Dinner

Mak­ing small changes in your diet can save you calo­ries in small places where you won’t taste the dif­fer­ence but your body will know the dif­fer­ence. Eat­ing 100 less calo­ries a day (or 100 more calo­ries a day) adds up to about 10 pounds in a year. So 200 calo­ries less = 20 pounds, 300 calo­ries less = 30 pounds, etc. – small changes add up!

We are post­ing a series of arti­cles that will pro­vide you with tips on sav­ing 100 calo­ries at every meal, includ­ing snacks. Today we have tips for lunch and din­ner — typ­i­cally your two larger meals of the day.

• Sand­wich on Kaiser roll vs. hero (160)
• Sand­wich on 2 slices bread vs. roll or wrap (80−100)
• Scoop roll or hero (tak­ing out 1–2 oz of bread) ( 80–160)
• For your sand­wich, make a let­tuce roll-up vs. wrap bread ( 200+)
• Remove skin from chicken (100)
• Grilled chicken sand­wich vs. breaded (150)
• Broth or tomato based soup vs. cream (100+)
• Cup of soup vs. bowl (80+)
• Omit the oys­ter crack­ers soup (200)
• Omit cheese (1.5 oz) from sand­wich sub­sti­tute roasted pep­pers and other veg­gies (100+)
• Omit cheese in salad. Sub­sti­tute another veg­etable (100+)
• |3 oz extra lean ham or turkey breast vs. salami, bologna or corned beef (150)
• Pizza slice w/ veg­gies vs. meat (100)
• Thin crust pizza vs. reg­u­lar (100)
• 3 oz 99% fat free ground turkey vs. 85% fat ground beef (150)
• Eat open faced sand­wich on one piece bread (80+)
• Use light bread or Arnold sand­wich flat vs. reg­u­lar sliced bread (80)
• Deli turkey sand­wich vs. tuna salad sand­wich (300)
• Make tuna salad with1 T. low fat mayo or plain yogurt vs. reg­u­lar mayo (65)
• Use 93% lean ground beef, 4 oz vs. 80% lean (120)
• Sir­loin, 6 oz, vs. rib eye steak (260)
• Tuna packed in water vs. oil (100)
• Steamed shrimp over fried, 3 oz (120)
• Leave 10 french fries on your plate (100)
• Skip crou­tons in your salad (100)
• Choose coleslaw over potato salad (100)
• Order veg­gie burger vs. beef burger (175+)
• 6 oz pork ten­der­loin vs. lamb loin (215)
• 6 oz white meat chicken w/o skin vs. duck w/o skin (140)

Did you miss our break­fast tips?