Issue link: https://www.cominghomemag.com/i/1308487
ESTIMATE PORTION SIZES USING YOUR HAND • A fist is the size of a vegetable, fruit, milk, or yogurt serving • A pointer finger is the size of a serving of string cheese • A handful is the right amount for rice, noodles, or oatmeal • A flat hand is the length of a slice of bread • A palm is the size of a serving of fish, poultry, or meat • A fingertip represents a teaspoon of fats or oils • A thumb represents a tablespoon of a condiment or nut butter 4. Are there any healthy substitutes for some of the ingredients used in holiday meals, like butter, breadcrumbs, heavy cream, and sugar? Cinnamon's slightly sweet taste makes it a great substitute for sugar. As for butter, olive oil offers heart-healthy benefits and versatility. It works best with savory recipes but can be used in sweet recipes, too. You can also replace your milder cheeses with gouda, Parmesan, or Romano. These hard, aged cheeses deliver a lot of flavor and will save some calories, salt, and saturated fat. In addition, Greek yogurt offers more protein and less fat than sour cream and heavy cream. You can typically use the same amount in your recipes (1:1 ratio), but you may need to adjust it to taste. 6. It's no secret that some people take the holidays to indulge in foods they don't often consume. How can you safely get back on track after going a little overboard? It's best to try to stay on track if you can, but don't feel discouraged by the choices you made. Focus on the good things you can do for yourself now, like drinking more water, planning your meals, getting some exercise, and meditating. Set some positive goals for the new year, such as getting your protein in each morning to start your day. 5. What are some healthy ways to manage not-so-healthy leftovers? Here, you must consider pairing and portion size. Pair your leftovers with healthier foods, like whole-wheat bread for your turkey sandwich. It's okay to eat mashed potatoes, but add a salad on the side. For a general healthy diet, your goal is to follow the U.S. Department of Agriculture's MyPlate servings three times a day. Fill half your plate with fruits and vegetables, a quarter with whole grains, a quarter with lean protein, and place a serving of dairy on the side. These are all the nutrients you need, but you don't need to get them all in one sitting. You can always have a serving of dairy and vegetables as a snack. Get your MyPlate foods in first, then splurge a little on holiday favorites. 7. What does wellness mean to you? Wellness is living without food fear and finding a healthy eating pattern that works for you. I really want families to feel confident about the foods they eat and empowered to make healthy choices. Sometimes it's easier to get your important food groups in when you follow a plan. Eating your fruits, vegetables, protein, and dairy has many health benefits, like lower blood pressure and diabetes prevention. Ultimately, sticking to these food groups will help improve your well-being. simple solution to balancing stress nutritionally. USING YOUR HAND • A fist is the size of a vegetable, fruit, milk, or yogurt serving • A pointer finger is the size of a serving of string cheese • A handful is the right amount for rice, noodles, or oatmeal • A flat hand is the length of a slice of bread • A palm is the size of a serving of fish, poultry, or meat • A fingertip represents a teaspoon of fats or oils • A thumb represents a tablespoon of a condiment or nut butter " 17