Portion Control

above image: Portion Size Plate via (webmd.com)

Over the years portion sizes have gotten larger and larger, and this makes It's hard to control how much you should eat when you have so much food in front of you.

Make sure you portion your plate right. When you are loading up your plate you should be aware that at least half of your plate should be filed with veggies, the more color the better. The other half of your plate should be half low-fat protein that has been baked, broiled or grilled, not fried. The other half of the half plate should be whole-grain starches, which are good for your heart and will keep you feeling full for longer. Vegetables like corn, potatoes, and yams are high in starch and should be kept on the 1/4 part of the plate instead of the vegetables side of the plate. 

Basic guidelines for estimating portions are: 

• Baseball = 1 cup. Serving size for yogurt, 1 fruit, salad greens, or cooked veggies
• Lightbulb = 1/2 cup. Serving size for ice cream, frozen yogurt, rice, or pasta, 
• Golf ball = 1 oz or 2 teaspoons. Serving size for peanut butter or hummus 
• Poker chip = 1 teaspoon. Serving size for fats or oils like butter, salad dressing, or mayo, and oil
• Cassette tape = 1 slice of bread 
• Deck of cards = 3 oz of meat (chicken). Serving size for a slice of cake, tofu, lean meat or poultry, 
• Checkbook = 3 oz of fish
• CD = 1 oz lunch meat 
• Hockey puck = 3 oz muffin or biscuit
• 3 dice = 1 1/2 oz cheese
• Computer mouse = baked potato
• Dental floss container = brownie or piece of chocolate

Great American Smoke Out

Check this out: Since the 1970s, people across the nation come together every year on the third Thursday in November to take part in the Great American Smokeout. While some may envision cities in flames in an attempt to literally smoke people out of buildings in protest, the reality is something much more positive. According to the American Cancer Society, the founders of the event, it’s a day for smokers “to make a plan to quit, or plan in advance and then quit smoking that day. The event challenges people to stop using tobacco and helps people know about the many tools they can use to quit for good.” Through the years, this annual event has evolved to not only include quitting tobacco, but as a day to promote tobacco-free lifestyles through advocacy activities, increase the push for tobacco control and prevention laws and policies, and tobacco prevention efforts among our young people.

Do you or someone you know smoke? Because what we’re trying to say is… The Great American Smokeout is a great time to commit to quit. Tobacco takes the lives of 1/3 of its users, and nobody likes to lose a loved one like that. So, perhaps we can all work together to prevent those tobacco deaths. Research shows that tobacco users are most successful in quitting when they have support. Here are some of the most effective ways to kick the habit:

-          Nicotine replacement products, like gum or the patch

-          Counseling (which is free through Health & Wellness Services)

-          Quit groups

-          Telephone smoking cessation hotlines (call 1.800.227.2345 to find one in your area)

-          Encouragement and support from friends and family (THIS. IS. HUGE.)

If you would like to schedule your free tobacco cessation consultation with us, call 801.957.4268. We’ve also got an event for the Great American Smokeout on the 20^th in the Student Event Center from 11-1pm. We realize that that isn’t on the third Thursday, but sometimes you gotta do what you gotta do. Stop by for free food, prizes, and information!

We look forward to seeing you!

Mindful Eating

Do you ever catch yourself on the couch snacking and watching TV, only to realize after the two hour marathon of (insert your favorite show) you’ve devoured the entire bag of Doritos, plus?  Often when we’re eating and doing another activity, such as watching TV, we’re not being mindful of the contents we’re putting in our bodies. We start off with good intentions of just having a small portion, snack size, of a food, but then it leads to mindless eating or snacking and before you know it, the whole bag is gone. We recommend enjoying what you’re eating by being mindful of what you’re eating. Really be aware of your senses while eating – pay attention to the color, smell, taste, and texture of the food or drink. What emotions are occurring while eating a particular food? We invite you to practice being present, in the moment, when you’re eating and be mindful of the connections you associate with foods

Do you eat because you’re bored or actually hungry? You might crave a snack or something small to tie you over to your next meal, but is that what you get? Listen to your body. If you aren’t hungry but need something to keep your mouth busy, try a hard piece of candy or sugarless gum. Fruits and vegetables make great snacks.

The U.S. Department of Agriculture recommends four to six meals a day. This includes three main meals and snacks in between meals. A snack should be between 100 – 200 calories. Pay attention to the energy density of the foods you are eating. Avoid foods that pack lots of calories and replace them with an equal volume of foods with fewer calories (nutrient dense calories). Here’s a good guide to follow:

·         High Density (eat less of these):  These are foods with 4-9 calories per gram of weight. Examples: crackers, cookies and high-fat foods like butter and bacon.

·         Medium Density (proceed with caution):  Foods with medium energy have 1.5 to 4 calories per gram of weight. Foods that fit here include hard-boiled eggs, legumes, dried fruits, bagels, jelly, whole-grain bread and part-skim mozzarella cheese.

·         Low Density (go for it!): These foods range from 1.5 calories per gram or less. Examples: tomatoes, cantaloupe, broth-based soups, fat-free cottage cheese, plain fat-free yogurt, strawberries, broccoli, and lean meats like turkey or chicken breast. Most fresh fruits and vegetables fall into this category.

Here’s the challenge you’ve been waiting for – Get to know yourself!

By: Tatiana Burton