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.

Mercury In Fish – Bad For Pregnant Women!?

If eating fish high in mercury such as tuna is bad for pregnant women and children then chances are it is bad for everyone.

We are increasing the levels of mercury in the environment because of activities such as farming, coal burning and manufacturing.

Bad For Pregnant Women = Bad For Me Too!

If eating fish is bad for pregnant women then chances re it is bad for me and you too!

I know that we are instructed to eat fish because of the health benefits but I am mercury neurotic and rarely eat fish as a result.  Mercury poisoning can cause damage to the brain, kidneys  and lungs and also can result in several different diseases.

The consumption of fish is by far the most significant source of mercury exposure in humans. Some plant and animals also contain accumulated mercury but it is far less.

High fat fish who eat other fish and live longer are the ones with more mercury build up as mercury accumulates in their fat.

Fish = Essential Fatty Acids

The reason fish is highly recommended as a part of a healthy diet is because it contains certain fatty acids that are are essential to health.

If you do not eat fish you MUST get your omega 3 and omega 6 fatty acids elsewhere because you can not live without them!

Food Sources Of Omega 3 – 6 Fatty Acids

If you focus on getting your essential fatty acids from other foods it is really not that difficult. A few other sources for omega 3 and omega 6 fatty acids besides fish include:

• chia seeds
• grapeseed oil
• flax seed
• eggs
• turkey
• pecans
• hazel nuts

Seafood Watch SmartPhone App Check Mercury In Fish

I recently downloaded a SmartPhone app that can check the mercury levels in fish along with the overall environmental friendliness of the fish harvesting or farming technique. I love it! Now if I am in the mood for fish I can look it up and make a better choice!

What Are The Healthy Condiments?

I am often asked: ” What are the healthy condiments that I should pick?”

What Is Your Definition Of Healthy?

Before you can decide which are the healthy condiments, you need to define healthy. Everyone has a different definition of healthy so what is your definition of healthy?

• Are you diabetic?
• Looking for low fat?
• Want to eat chemical free?
• Is gluten free important?

So only you can really define what healthy is for you!

Find Healthy Condiments

After defining healthy for you, the next step to finding healthy condiments is to look at the ingredient list of the condiments you pick.  Be aware that the quality, health benefits and ingredients change brand for brand.

These Are Healthy Condiments

In the world of condiments there are hundreds. These are the ones that I like.

• Ketchup: Ketchup is the most widely consumed condiment in the US. It is relatively low calorie.  Cooked tomatoes are nutrient-dense and provide the anti-aging licopene. All ketchup has sugar in it. Just make sure it is not one of the first ingredients and NO high fructose corn syrup. I am a big ketchup fan! I like Organicville as it is sweetened with agave nectar and is the 3rd ingredient,
• Prepared Mustard: Mustard is probably one of the healthiest of all condiments, no matter what your definition of healthy is. Low calorie, low fat, low carb, lactose free, gluten free (in most cases)) prepared mustards are flavor-intense.  Mustard can be used to add flavor to almost any dish including dressings, sandwiches and meats and without adding many calories. Watch your ingredient list for chemicals but in most cases there are no worries.
• Mayonnaise: Mayonnaise is by very definition high in fat. The ingredients are eggs, vinegar, spices and oil. When you make mayonnaise from scratch, no sugar is added. Unfortunately most commercial (original recipe) mayonnaise now have sugars added. When mayonnaise is made with less fat it is higher in sugar and/or chemicals. Sugar free mayonnaise is high in chemicals.  I recommend regular mayonnaise in moderation.
• Vinegar is a great condiment. Used alone or mixed with a bit of olive oil and herbs or spice blend, it is a great condiment to put on sandwiches or enhance any dish. Vinegar is basically fat, sugar and calorie free and gives any dish a flavor pop!
• Steak Sauces: (aka A-1 Sauce) These sauces are normally brown or orange in color and often made from tomatoes, spices, vinegar, and raisins and sometimes anchovies. They are basically good ingredients. It usually has added sugars.
• Worcestershire Sauce: The original recipe of this steak sauce is closely guarded, but basically consists of anchovies and tamarind (an exotic tropical fruit) paste in molasses with garlic, vinegar, chilies, cloves, shallots, and sugar. Not a bad condiment.
• Salsa and Chili Sauces: These sauces tend to be low calorie, fat and sugar by definition. The high concentration of hot pepper causes your body to burn more calories when consuming them, making them a good condiment for dieters. Watch for hidden sugars. Salsa and chili sauces do not have to have added sugar.
• Barbecue Sauce: It is difficult to find good quality prepared barbecue sauce. If you want to use barbecue sauce, make your own, as most store-bought barbecue sauces have plenty of high fructose corn syrup.
• Sour Cream:  Fat free dairy products usually have few chemical additives, so the fat free are a good choice for those looking to lose weight.  I go for the low fat. It has better flavor than fat free and fewer calories than full fat.
• Soy Sauce: Lite soy sauce is lite in sodium compared to the “regular” soy sauce. Soy sauce is ALWAYS high in sodium and salt. So it is not a good choice for someone looking to reduce their sodium intake or someone with hypertension. If your healthy goal is low sugar or calories, then it is considered a good choice.

Pick The Ideal Condiment

Yogurt is the ideal condiment to pick when looking for a healthy choice to replace high calorie condiments.

Yogurt is a probotic, meaning that it provides all the good bacteria your digestive system needs. It is one or the top superfoods. Plain yogurt is a food that would be included daily in a healthy diet.

It can be used in place of butter, mayonnaise or sour cream in many dishes:

• With tacos instead of sour cream
• In a salad (potato salads, Waldorf salad, etc.)  instead of mayonnaise
• On baked potatoes instead of butter and/or sour cream
• On muffins instead of butter
• With chips and salsa instead of sour cream
• As a  base for creamy vinaigrette salad dressings
• A topping/garnish on soup
• It can even be stirred carefully (at the last minute) into a creamy soup recipe to create a “cream” soup without the calories

What Are Healthy Condiments For My Diet?

When you ask “what are the healthy condiments” that you should include in your diet the only way to determine that is to:

1. Define what healthy is for you.
2. Pick products that meet those healthy goals.
3. Read the ingredient list of all brands to provide the healthiest choice.