Healthy eating is simple, according to Marion Nestle, who expresses the mainstream view of healthy eating:
“The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed society—coronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others… Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.
When you go on a fad diet and exclude necessary nutrients, you’re putting yourself at risk for becoming ill. Getting too little of any nutrient may not cause an immediate problem. But if it’s lacking for a long time, you may find you have health problems.”
One thing we can do to promote healthy eating is to practice Portion Control:
Food servings have grown larger and larger over the years. And fast-food restaurants are not the only places to find supersized meals. Researchers have noted that from 1970 through the year 2000, portion sizes of hamburgers, burritos, tacos, French fries, sodas, ice cream, pie, cookies, and salty snacks have increased. This did not matter if the foods were eaten at home or at restaurants.
What does a healthy serving size look like?
- A cup of fruit should be no larger than your fist.
- An ounce of meat or cheese is about the same as the size of your thumb from base to tip.
- 3 ounces of meat, fish, or poultry (a normal serving) is about the size of your palm.
- 1 to 2 ounces of nuts equals your cupped hand.
5 easy ways to practice portion control:
- Start with water – Drink a big glass of water (16 ounces) before you eat and it may make you less likely to overheat.
- Add color to your plate – The color of your plate may influence how much you eat, according to a 2012 study conducted at Cornell University. The study suggests that if you want to eat less, select plates that have a color-contrast to the food you’re eating for dinner.
- Don’t skip meals – If you’re starving, you are more likely to eat an extra-large portion. So for most people, the best plan is to avoid going longer than five hours without eating.
- Prepare portions ahead of time – If you buy a bag of pretzels or trail mix that contains six servings, divide the contents of the container into six smaller baggies ahead of time. That way you are less tempted to eat more than one portion at a time.
- Know your portion prompts – See serving size references above.
I encourage you to put some of these great tips into practice, and begin to form a healthier you through healthier eating. Comiendo feliz!