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Plan For Healthy Eating

By murray | August 1, 2009

Your hands can be very useful in estimating appropriate portions.  When planning a  meal, use the following portion sizes as a guide.

mpj043301700001FRUITS, GRAINS, AND STARCHES:  Choose an amount the size of your fist for each of Grains,  Starches and Fruit

VEGETABLES:  Choose as much as you can hold in both hands.

MEATS AND ALTERNATIVES:  Choose an amount up to the size of the palm of  your hand and the thickness of y our little finger.

FATS:  Limit fat to an amount the size if the tip of your thumb.

Increase your physical activity.  Build time for physical activity into your daily routine.  Try to be active most days of the week.  Walk whenever you can, instead of taking the car.  Start slowly and gradually increase the amount of effort; for instance progress from strolling to brisk walking .  Make family activities active; try swimming or skating instead of watching TV or a movie. Try new activities; learn to dance,  play basketball, or ride a bike.  Enjoy your improved sense of health and well being.

Be sure to eat breakfast, It provides a good start to the day.  Follow  a healthy lifestyle.  Have at least three out of four key food groups at each meal.  Have portion sizes that will help you reach or maintain a healthy body weight.  Also include high fiber foods such as whole grain breads and cereals, fresh fruits, vegetables and legumes, and grains such as past and rice.  Make lower fat choices, for example use skim milk, lean ground beef, trim fat on meat and chicken.  Use small amounts of added fat such as oil and salad dressing.  Healthy eating habits should be built around a healthy life style – keep active every day.

Book your complimentary Nutrition Consultation, Contact Hamilton Fitness Consultant, Leslie at (905) 577-0626

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