Tips for Today!

Small actions go along way guys, so here are some little tips for you to take on board with you...

1. Portion Control. The best way to make sure you have the correct portion is by measuring but sometimes that is not possible so here is some other ways

Use your hand to Estimate

Fist = 1 cup or 1 medium whole fruit

Thumb(tip to base) = 1 ounce of meat or cheese

Thumb tip(tip to 1st joint) = 1 tablespoon

Fingertip(tip to 1st joint) = 1 teaspoon

Index finger(1st to 2nd joint) = 1 inch

Cupped hand = 1-2 ounces of nuts or pretzels

Palm(minus fingers)= 3 ounces of cooked meat, fish, or poultry

Use the Plate method

Divide your plate into quarters. Fill 1/4 with a grain based side dish, 1/4 with a protein source and the remaining 1/2 with 0-1 Point vegetables and/or fruit

2. 5 servings of Fruits and Vegetables: For leafy vegetables like lettuce and spinach one serving is 1 cup; for all other fruits and vegetables 1/2 cup is a serving.

3. 2 or 3 servings of Milk and or Milk products.

4. Make Whole grains part of your new lifestyle

5. Make sure you get enough protein. Have one to two servings of protein besides your milk servings

6. Go light on Fats, Added Sugar, Alcohol

7. Take your Vitamins

8. Get at least six glasses a day of water. 3 of your six glasses can be a decaffeinated beverages.