How to Control the Food You Eat

You are what you eat. But you are also how much you eat. The plate of spaghetti
you had for dinner — what you consider as one serving — may have actually
been two, three or more servings.
Knowing and controlling portion sizes will help you eat a healthier diet, whether
you’re trying to lose weight or not. Below are examples of single servings:

Whole grains — 1 slice whole-grain bread, 1/2 small
whole-grain bagel, 1/2 whole-grain English muffin, 1/2
cup whole-grain cereal, 1/2 cup cooked whole-grain pasta
or 1/3 cup cooked brown rice

Fruits and vegetables — 1 small apple, 1/2 cup cut or
canned fruit (packed in its own juice), 1/2 cup 100 percent
fruit juice, 1 to 2 cups leafy vegetables, 1/2 cup to 1 cup
solid vegetables

Dairy products — 1 cup fat-free milk or yogurt, 2/3 cup
low-fat or fat-free cottage cheese, 1 1/2 ounces low-fat or
fat-free cheese (1 1/2 ounces equals about a pair of dice)

Lean meats, seafood or poultry — 1 1/2 ounces lean
meat (equals about a half deck of cards), 3 ounces fish or
chicken (equals about a deck of cards); 1/2 cup cooked
dried beans or legumes

the next article will be How to Change what we Eat. So keep coming back, stay tunned I will bring more information so you can shed those unwanted pounds, happy dieting!

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