Healthy Eating and Normal Portions

This morning I was looking over some of the healthy diet information I received from the Cardiac Rehabilitation Center I ran across some Portion Sizes. I decided to summarize and share them here. I hope they are beneficial to you also.

PROTEIN Portion: the size of the palm of your hand, or about 4 to 6 oz.

CARBOHYDRATES Portion: the size of your fist, or approximately 1-2 cups cooked.

FIBROUS VEGETABLES Portion: the size of your fist, or approximately 1-2 cups cooked.

FAT Portion: Meat and most other protein sources provide the majority of fat you need. Adding healthy fats, like 1-2 teaspoons of flaxseed or olive oil, or even all-natural peanut butter, to a couple of your meals is good for your body and your health.

Here are some popular examples of each type. Make sure you get a portion of protein and a portion of carbohydrate at each of your 5 - 6 meals, and throw in a portion of fibrous vegetables with 1 - 3 of your meals daily.

Mix and Match--find combinations that you like.

Protein: White Meat Chicken, Egg Whites / Eggs, White Meat Turkey, Lean Ground Beef / Steak, Canned Tuna, Protein Powder, Fresh Fish, Protein Bar , Skim or Low-Fat Milk** Yogurt**, and Cottage Cheese.**

Carbohydrates: Brown Rice, Oatmeal, Sweet Potato, Baked Potato, Whole Wheat Pasta, Whole Wheat Bread, Corn, Beans, Strawberries, Apple, and Peas.

Fibrous Vegetables: Broccoli, Green Beans, Cauliflower, Green Peppers, Spinach, Brussel Sprouts, Romaine Lettuce, Celery, Cucumbers, Carrots, and Radishes.

** Milk, Yogurt, and Cottage Cheese are good protein sources but also have lactose which should be factored into your carbohydrate portion. Check food labels for serving size and protein/carb content.