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by Erin Wipf
Dietetic Intern Viterbo University
If you are like
many Americans you are probably able to recite the five foods groups without
blinking an eye; Dairy, Meat, Vegetable, Fruit, and the Bread group. How
many of you are able to recognize what is one serving from each of these
groups? Even with a measuring cup handy, most Americans overestimate
serving sizes. This adds up to thousands of extra calories each year, and
can lead to extra pounds.
Recognizing proper
portions
Recognizing
portion sizes can be pretty simple using these basic visual measuring tips:
3 ounces meat Equals
A deck of playing
cards or
an audiotape cassette
A medium apple Equals
A tennis ball
1 ounce of cheese Equals
4 stacked dice
½ cup ice cream Equals
A tennis ball
1 cup mashed potatoes Equals
The size of your fist
or 1 cup cooked pasta,
rice, or vegetables
1 ounce nuts or Equals
The palm of your hand
small candy
1 pancake Equals
A compact disc
1 serving fish Equals
The size of your checkbook
2 Tablespoons butter Equals
The size of a thumb (from
margarine, peanut butter,
joint to tip)
cream cheese
1 medium Bagel Equals
No wider than a credit card
1 cookie Equals
Half of a yo-yo
1 Muffin Equals
A racquet ball
The following is a recipe you can try that is low in fat and high in fiber
and will leave you satisfied with the right portions.
Grilled Chicken Burgers
4 servings
2 Tablespoons lemon juice
2 teaspoons olive oil
¼ teaspoon pepper
2 whole boneless, skinless chicken breasts
4 hamburger buns
1 large ripe tomato, sliced
4 thin slices white onion
4 lettuce leaves
2 Tablespoons Dijon mustard
Directions:
1.
In a bowl, combine lemon juice, olive oil, and pepper. Pour over
chicken. Marinate 15 to 20 minutes at room temperature, turning
occasionally to coat.
2.
Grill chicken over hot coals or broil in the broiler compartment of
your oven for 8 – 10 minutes on each side.
3.
To assemble, place chicken, tomato, onion, and lettuce on bottom half
of bun. Spread top half with Dijon mustard.
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