At some point in our lives most of us make the decision to become a healthier version of ourselves. As physical and occupational therapists we often help our patients become more active, but diet is just as important in any quest to a healthier lifestyle. As a result, we have created a simple guide to help you get started, or to help you continue on your path to healthy living in 2015.
A GUIDE TO PORTION SIZES
- 3 Oz. of Meat, Poultry or Fish (Deck of Cards or Palm of Your Hand)
- 1 Cup of Fruit or Yogurt (Baseball)
- ½ Cup of Chopped Vegetables (Three Ice Cubes)
- 1 Medium Potato (Computer Mouse)
- 1 Cup of Cereal, Pasta or Rice (Tennis Ball or Your Fist)
- 1 Medium Orange or Apple (Baseball)
- 1 Standard Bagel (Hockey Puck)
- 2 Tablespoons of Peanut Butter or ¼ Cup of Nuts (Golf Ball)
- 1 Ounce of Cheese (Four Dice or Tube of Lipstick)
READ LABELS TO KNOW THE SIZE OF ONE SERVING USE VISUALS AND MEASURING CUPS
LOSE WEIGHT WITHOUT COUNTING CALORIES!
GOOD CARBOHYDRATES
- Fruits and Vegetables
- Multi-Grains/Oatmeal > 3G of Fiber
- Beans, Legumes and Lentils
GOOD PROTEINS
- Eggs
- Fish, Seafood, White Chicken, Turkey
- Lean Non-Processsed Meats
- Skim/Lf Milk, Cheese, Yogurt, Cottage Cheese
- Soy Foods – Tofu, Edamame, Nuts, Milk
- Whey Protein Powder
GOOD FATS
- Olive and Canola Oil
- Avocado
- All Nuts/Seeds and Their Butters
- Milled Flaxseed
- Cold-Water Fish – Salmon, Black Cod