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Posts: 10
Newsletter Two
How much is enough?
Control the creep—be a maintainer
It’s challenging but totally possible
to stay active and not eat too much during Minnesota winters. Keeping off just a few pounds can help keep your blood sugar, cholesterol, and blood pressure in check, and reduce your risk of developing diabetes or heart disease.
Three ways to right-size portion size
1. Avoid portion distortion — Portion sizes have gotten bigger and bigger. Twenty years ago, a chicken Caesar salad was typically 1½ cups and
390 calories. Today this salad is often twice as large at 3 cups and 790 calories. Studies show that the more food we’re served, the more we eat—without realizing it. To learn
more, check out the “Portion Distortion” quiz at <http://hp2010.nhlbihin.net/ portion> or read the book Mindless Eating by Brian Wansink.
Can you: Use a smaller plate, bowl,
And glass? Portion out foods before you eat? Choose a smaller-size option, share a dish, or take home part of your meal when you eat out?
2. Learn to “eyeball” standard serving sizes — Stick to these amounts when eating out or dishing up meals. For example, one serving of meat, fish, or poultry is the size of a deck of cards. A serving of pasta or ice cream is about the size of a tennis ball. For more serving size visuals,
see the handout at <www.fns.usda.gov/
tn/Resources/howmuch.pdf>.FAST
3. Slow down —Take your time to thoroughly chew each bite of food and savor how your meal looks, tastes, and feels in your mouth. Cook and eat with friends and family. You can enjoy each other’s company in addition to the food.
Read it before you eat it
Scan food labels for the serving size and number of servings per container. If you eat two servings, you’ll double the calories.FAST
Compare sodium in foods
Most Americans eat twice the recommended amount of sodium, especially from restaurant and processed foods. Too much sodium can lead to high blood pressure, stroke, or heart or kidney disease. Use the Nutrition Facts label to choose lower-sodium versions of foods that are high in sodium: canned food, soup, bread, frozen meals, etc. Select foods labeled “low sodium,” “reduced sodium,” or “no salt added,” or choose foods with sodium closer to 5 percent Daily Value.
Bonus: In general, foods you prepare from scratch cost less than processed, pre-made, or restaurant foods, and contain less sodium, fat, and calories. FRUGAL
Track it
Jotting down what you’ve had to eat and drink can help you remember how much you’ve had and identify any patterns. (Did you skip breakfast? Did you snack a lot in the afternoon?) Try it for a few days during the week and the weekend.FAST
Breakfast Burrito with Salsa FAST&FRUGAL
Yield: 4 servings. Serving Size: 1 burrito
Cooking Time: 30 minutes
Ingredients
4 eggs (large) 2 tablespoons corn (frozen) Cost:
1 tablespoon milk (1%) 2 tablespoons green pepper (diced) Per recipe: $1.64
¼ cup onion (minced) 1 tablespoon tomatoes (diced fresh) Per serving: $0.41
1 teaspoon mustard ¼ teaspoon garlic (granulated)
4 flour tortillas (8 inch) ¼ teaspoon hot pepper sauce (optional)
¼ cup salsa (canned)
Instructions: Preheat oven to 350 degrees.
1. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs are smooth.
2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil.
3. Bake for 20–25 minutes until eggs are set and thoroughly cooked.
4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot.
5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla.
6. Serve each burrito topped with 2 tablespoons of salsa.
Source: http://recipefinder.nal.usda.gov
How much is enough?
Control the creep—be a maintainer
It’s challenging but totally possible
to stay active and not eat too much during Minnesota winters. Keeping off just a few pounds can help keep your blood sugar, cholesterol, and blood pressure in check, and reduce your risk of developing diabetes or heart disease.
Three ways to right-size portion size
1. Avoid portion distortion — Portion sizes have gotten bigger and bigger. Twenty years ago, a chicken Caesar salad was typically 1½ cups and
390 calories. Today this salad is often twice as large at 3 cups and 790 calories. Studies show that the more food we’re served, the more we eat—without realizing it. To learn
more, check out the “Portion Distortion” quiz at <http://hp2010.nhlbihin.net/ portion> or read the book Mindless Eating by Brian Wansink.
Can you: Use a smaller plate, bowl,
And glass? Portion out foods before you eat? Choose a smaller-size option, share a dish, or take home part of your meal when you eat out?
2. Learn to “eyeball” standard serving sizes — Stick to these amounts when eating out or dishing up meals. For example, one serving of meat, fish, or poultry is the size of a deck of cards. A serving of pasta or ice cream is about the size of a tennis ball. For more serving size visuals,
see the handout at <www.fns.usda.gov/
tn/Resources/howmuch.pdf>.FAST
3. Slow down —Take your time to thoroughly chew each bite of food and savor how your meal looks, tastes, and feels in your mouth. Cook and eat with friends and family. You can enjoy each other’s company in addition to the food.
Read it before you eat it
Scan food labels for the serving size and number of servings per container. If you eat two servings, you’ll double the calories.FAST
Compare sodium in foods
Most Americans eat twice the recommended amount of sodium, especially from restaurant and processed foods. Too much sodium can lead to high blood pressure, stroke, or heart or kidney disease. Use the Nutrition Facts label to choose lower-sodium versions of foods that are high in sodium: canned food, soup, bread, frozen meals, etc. Select foods labeled “low sodium,” “reduced sodium,” or “no salt added,” or choose foods with sodium closer to 5 percent Daily Value.
Bonus: In general, foods you prepare from scratch cost less than processed, pre-made, or restaurant foods, and contain less sodium, fat, and calories. FRUGAL
Track it
Jotting down what you’ve had to eat and drink can help you remember how much you’ve had and identify any patterns. (Did you skip breakfast? Did you snack a lot in the afternoon?) Try it for a few days during the week and the weekend.FAST
Breakfast Burrito with Salsa FAST&FRUGAL
Yield: 4 servings. Serving Size: 1 burrito
Cooking Time: 30 minutes
Ingredients
4 eggs (large) 2 tablespoons corn (frozen) Cost:
1 tablespoon milk (1%) 2 tablespoons green pepper (diced) Per recipe: $1.64
¼ cup onion (minced) 1 tablespoon tomatoes (diced fresh) Per serving: $0.41
1 teaspoon mustard ¼ teaspoon garlic (granulated)
4 flour tortillas (8 inch) ¼ teaspoon hot pepper sauce (optional)
¼ cup salsa (canned)
Instructions: Preheat oven to 350 degrees.
1. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs are smooth.
2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil.
3. Bake for 20–25 minutes until eggs are set and thoroughly cooked.
4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot.
5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla.
6. Serve each burrito topped with 2 tablespoons of salsa.
Source: http://recipefinder.nal.usda.gov
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