What Is A Healthy Food Portion?

Most People Eat More Than The Portion Sizes

We can look at the portion sizes from two angles:

1. A portion as per the food label: Most people eat more that the label portion size as stated, yet they look at the label for calories and other nutritional breakdowns.
2. A portion as per nutritional standards: The average portion consumed is often far more than what nutritional principles are based on.

Portions Sized Based On The Nutritional Facts

The nutritional facts panel includes 3 sections. The nutritional analysis, the allergens and the ingredient list.

Most people look only at the nutritional facts. The ideal way to use your nutritional facts panel would be to look at the ingredient list first. Find foods that are only whole foods, then look at the calories, fats, carbs, etc.

A food item made of all chemicals that is low calorie or low fat is not a good choice.

What Is A Portion?

The facts panel tells you what they are basing those nutrients on and what a portion is in their analysis. Most often we consume far more than the indicated portion and yet still look at the nutrients as if we did eat a correct portion.

In the above case most people probably eat a cup of cereal yet the calories or sugar are based on a half cup.

Healthy Portion Based On Nutritional Principles

When you look at nutritional principles or the food pyramid (now called The Choose MyPlate) guidelines the healthy portions are far less than what most people consume.

An ounce of cheese is about the size of one die, so 2 ounces of cheese equals 2 dice.

A tablespoon of jam, butter or peanut butter is the size of a marshmallow.

One medium baked potato is the size of your computer mouse.

3 ounces of meat is about the size of the average cell phone.

A cup of vegetables is the size of a light bulb.

The Right Portion

As you can see it is difficult to say what exactly the right portion is. Most people over consume no matter how you look at it.

• If you are looking at your nutritional facts panel, be sure to look at the portion size too.
• If you want to eat appropriately sized portions work on getting a handle on what a good portion looks like on your plate.

How To Make Healthy Kale Chips

Kale chips seem to be a hot trend these days! I made them 3 times last month at cooking classes!

Most people who hear about kale chips for the first time, say “YUK!” but then when they try them to their surprise it is more like “YUM!”.

Healthy Benefits of Kale Chips

Kale is a super-nutritious green that has many health benefits including lowering cholesterol and protecting against cancer.

Actually, kale is often referred to as one of the healthiest vegetables on the planet.  Like cabbage and broccoli it is a cruciferous vegetable.

The nutrition superstar has only 35 calories per cup and is high in fiber but the primary reason it is so highly acclaimed is the high concentration of antioxidants and vitamins A, C and K as well as phytonutrients.   It is also rich in lutein known for promoting eye health.

How To Make Kale Chips

It is amazing how easy it is to make kale chips!

1 head kale, washed and thoroughly dried
2 tablespoons grape seed oil
Sea salt

1. Preheat the oven to 275 degrees
2. Remove the ribs from the kale and cut into 1 1/2-inch pieces.
3. Lay on a baking sheet and toss with the oil and salt.
4. Bake until crisp, turning the leaves halfway through, about 20 minutes.

3 Kale Recipe Notes:

1. You can use any kind of oil you want but grape seed oil also has great health benefits.
2. They must be eaten the same day they are baked as they get soggy in storage.
3. Be careful with the salt as when kale is raw it is natural to add too much, then it concentrates when the kale is cooked.

Healthy Snack Chip

Kale chips are a great snack that is really healthy!

When you make and eat kale chips you eat more than a one cup portion because when you start crunching the flavor is powerful!  One time I sat down with 3 friends and ate a whole head of kale that had been turned into chips….

I bet you can’t eat one!!

Think of all the nutrients you are getting when eating kale chips for a snack!

Spanish Saffron – Soba Fish Stew Recipe

What Are Soba Noodles?

Soba noodles are a Japanese noodle made from Buckwheat. It is a great protein source for vegetarians as it is one of the plant-based foods that is high in essential amino acids. They are high in antioxidants and nutritionally rich.

Not really a wheat, soba noodles are in the same family as rhubarb and are a gluten-free carbohydrate.

Spanish Saffron-Soba Catfish Stew Recipe

Saffron is a delicate spice that is extremely expensive. Learn more about how to use saffron.

This recipe serves 5-6 and can be made with any kind of fish. I typically use catfish but sea bass, tilapia or any other firm-fleshed fish may be used.

1 lb fish fillet 1 qt water 1-15 oz can organic crushed/diced tomatoes 4 garlic cloves-pressed 2 tbs. slivered or pressed ginger 1 small onion minced 1 grain of saffron strand 1 tsp. ground cumin 1/2 tsp. crushed red pepper 8 oz. soba noodles 2 green onions/scallions-sliced end to end 1 lemon wedge per plate

1. Heat tomatoes in a medium sauce pot.
2. Add garlic, ginger, onion, red pepper and cumin and heat to a boil.
3. While boiling, break and add in soba noodles. Stir well.
4. Rub saffron between your finger and thumb as you add it to the pot.
5. Reduce heat so it is still boiling but not too hard.
6. Gently place catfish on top of noodles cook for 10-15 minutes.
7. Stir in sliced green onions.
8.  Serve in Asian Style bowls topped with a lemon wedge.
9. Squeeze lemon into stew as you eat it! YUMMY!