Breakfast Heaven

I love breakfast, which is why I was super pumped about my breakfast this am. I will sometimes have oatmeal in the am, but its made here at work with water so I know the protein content isn't great. To bulk the protein content I added 1/4 cup skim milk,1/2 tablespoon peanut butter and 7 walnut halves. I added 1/2 of a sliced banana and sprinkled brown sugar on top.
Outcome? DELICIOUS! (and filling).

ReCiPe:

• 3/4 cup plain oatmeal cooked in water
• 1/4 cup fat free skim milk
• 1/2 tbsp all natural peanut butter
• 1/2 large banana
• 7 walnut halves (1/2 ounce)
• Sprinkle brown sugar
• Microwave and see the magic happen.

Nutrition Breakdown:

360 calories

7 grams fiber

11 grams protein

High in protein & fiber for satiety and still under 400 calories :)

10 tips

From ADA's Article, 'Healthy Eating on the Run: A Month of Tips' on eating at restaurants!

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.  

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to  have a bite.

10 MORE to come SOON! :)

Size DOES Matter Revisited

 Having a hard time remembering portion sizes??

Check out these common items and their portion size equivalence:

1 Baseball

= 1 cup fruit, veggies, pasta, popcorn, rice, cereal, soup

(even for Red Sox haters....)

1 Light Bulb

=1/2 cup: (fruit, veggies, pasta, beans, popcorn, rice, soup, yogurt)

1 Golf Ball

=1/4 cup: Nuts (12 pistacios, peanuts, 7 walnuts halves, 12 almonds)

FOURRRR!

Deck O' Cards

= 3 ounces: a piece of cake,meat/poultry/fish

Go Fish

CD

= 1 pancake or waffle

4 Dice

= 1 ounce of cheese

four of a kind?

1 hockey puck

= 1 bagel (3-4"), muffin, biscuit

1 Package Dental Floss

= 1 ounce chocolate, 2" brownie

Size DOES Matter

Now that I've got your attention...

We all know it's not just about what you eat, but also how much.

Do you really know how much you're eating?
(I bet you've got a better idea now that you've got your super cool food journal??)

We also know that portion sizes have gone waaaayyy up, and we just keep eatin'!

Test Yourself on Portion Distortion

Don't worry I can't see your results..

We may not have immediate control over how much the industry serves us

But we certainly don't have to purchase it!! ("but lady, for 30 cents more...")

Here's some tips to controlling your size:

1. Umm...Measure!!

    Look in your cabinets people (your plates, cups, bowls, dishes, measuring  utensils).

    How many servings of pasta are you really consuming in your Costco-inspired bowl?

    (btw...1 serving pasta=1/2 cup. It ain't that big. Almost as shocked as the guy pictured above?)

    Experiment: 

    Pour yourself a bowl of your wheatie-o's then pour it back into a measuring cup, how do you measure up?

 2. When eating out, split a dish with a friend (or lovahhh), or ask for a doggy bag right when your food comes. Out of sight out of mind is surprisingly effective.

3. Learn your portion sizizzles...(sizes).

 Grains Equivalence: 1 ounce= 1 slice bread, 1 cup cereal, 1/2 cup cooked cereal, rice, or pasta

--> How much a day: 3 ounces (mostly whole grain of course)

 Fruit Equivalence: 1 cup=1 medium sized fresh fruit, 1 cup  juice, 1/2 dried

 -->How much a day: 2 cups

 Veggie Equivalence: 1 cup=1/2 cooked, 1 cup raw
-->How much a day :3 cups

 Meat & Beans Equivalence: 1 ounce cooked meat/poultry/fish= 1/2 ounce of nuts, 1 tablespoon peanut butter, 1 egg, 1/4 cup dry beans
 -->How much a day: 5-6 ounces

Milk Equivalence: 1 cup milk= 8 ounces yogurt, 1/3 cup shredded cheese (fo' real!?)

-->How much a day: 3  cups

For Real. Put down the slice of extra cheese pizza.

4. The ol' plate trick!!

    This one never fails.

    Cover your plate (roughly 9" diameter) with:

            1/2  VEGGIES

            1/4  lean protein (meat/beans)

            1/4  grain/starch

    Save some room for dessert: have you had any  fruit today?