Page 22

P1215 Women and Heart Disease

C H A P T E R 7 Watching your portions How much you eat is almost as important as what you eat. Try to reduce portion sizes. About 2/3 of your plate should hold vegetables, fruit and whole grains, and less than 1/3 of the plate should be protein. (For more information on portion sizes, visit www.choosemyplate.gov.) Also, keep in mind that portions are different from servings. A serving is a fixed amount of food that helps you keep track of how much you eat, while a portion is the amount of food you put on your plate. Here are some tips to help keep your portion sizes down, especially when dining out: 77 Eat slowly and savor your meal. That way, you’ll be able to feel when your stomach is full. 77 When you eat out, share your main dish or take half of it home. Ask to have half boxed up before you begin eating, if you’re too tempted to eat the whole meal. 77 Avoid all-you-can-eat buffets and order an appetizer or side dish as a main meal. 77 Compare your food portions to the number of servings you need each day. For instance, the average woman needs 5 to 6 ounces of protein, 3 ounces of dairy, 6 ounces of grain, 2 cups of fruits, and 2 ½ to 3 cups of vegetables. 77 Drink alcohol in moderation: One drink a day for women and two drinks a day for men. (Pregnant women should avoid all alcohol, as it can lead to birth defects.) A drink is considered 12 ounces of regular beer, 4 to 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits. Shopping and dining out Healthy eating starts with healthy food shopping. Pay attention to food labels and make healthy choices as you shop. Make a list before you enter the store and stick to it—avoid impulse buys. These tips can help you make heart-healthy choices: 77 Start your shopping in the produce section. You can trim fat by building meals around produce instead of meat. And fresh fruits and vegetables contain almost no sodium. 77 In the meat section, try chicken or fish instead of red meat. Remember, beans, tofu or nuts are also good alternatives to meat. Avoid meats that are cured or smoked; these processes add a lot of sodium. 77 Try lower-fat dairy products. If you usually buy whole milk, try reduced fat or 1% instead. HEALTHY EATING 22 abcardio.org


P1215 Women and Heart Disease
To see the actual publication please follow the link above