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P1136 Women and Heart Disease

Chapter 4: Healthy eating 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. 77When 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. 77Drink 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. 36


P1136 Women and Heart Disease
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