UrbanPlay

A non-profit fitness and wellness program for youth that combines play and education to promote healthy choices and active lifestyles.

 

How Much is Enough?

Continuing our theme of healthy eating this week, we move onto the topic of portion control. Eating right not only entails having balanced meals throughout the day, but also having the right amount of food from each food group. Having too much food from one group, but not enough from another can mean that we miss out on essential nutrients our bodies need to stay healthy and active. Controlling the amount we eat at each meal can also help to maintain a healthy weight and decrease the risk of developing diseases related to overeating. However, knowing how much of what to eat can be confusing. Estimating the amount of each food group we should consume can be difficult to determine. How can you tell if you are eating three ounces of chicken or one cup of fruit without a measuring cup? These questions often arise when trying to eat right. With the holidays coming up, the task of eating balanced meals and having proper portions becomes even more challenging, but these tips can help to ensure that you can still enjoy those delicious holiday meals while still eating responsibly!  Below is a quick reference on how many servings of each food group we should consume per day and helpful tips on how to measure serving sizes without having to use a measuring cup!

Use Your Hand to Measure Portion Sizes!

handportions

References

Decrease Portion Sizes. (n.d.). Retrieved November 20, 2014, from http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html

Guide to portion control for weight loss. (n.d.). Retrieved November 20, 2014, from http://www.mayoclinic.org/healthy-living/weight-loss/multimedia/portion-control/sls-20076148?s=1

Suggested Servings from Each Food Group. (n.d.). Retrieved November 20, 2014, from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp

Healthy Eating for a Healthy Weight. (2013, December 6). Retrieved November 20, 2014, from http://www.cdc.gov/healthyweight/healthy_eating/index.html

Estimating the Five Food Groups Servings - Portion Sizes Using Household Items Learning Sheets for Kids. (n.d.). Retrieved November 20, 2014, from http://www.nourishinteractive.com/nutrition-education-printables/585-estimate-portion-size-food-groups-kids-information-household-items

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