JANUARY 2019
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Hungry for health or<br />
hareesa? You don’t have<br />
to compromise<br />
HEATHER ELIA, R.D.N.<br />
The holiday season has come to<br />
an end, and it’s time to begin<br />
your new year with a fresh start<br />
focusing on health and wellness. You<br />
won’t need to compromise your favorite<br />
foods to meet your health goals.<br />
It’s all about portion size.<br />
We often serve our meals family<br />
style, meaning we lay our food out in<br />
large serving dishes and help<br />
ourselves to our favorites.<br />
When doing this, it’s helpful<br />
to utilize portion control<br />
skills, which is in the palm of<br />
your hands, literally.<br />
Here’s how to use your<br />
hand as a visual guide to estimate<br />
portion size:<br />
Depending on your hand<br />
size, your palm is equivalent<br />
to approximately<br />
3-4 ounces. This is<br />
valuable to portion out your<br />
protein. A palm size of protein<br />
will contain roughly 21-28<br />
grams of protein, just enough<br />
for a meal. Examples of protein<br />
sources include: Chicken, turkey,<br />
beef, fish, and eggs.<br />
Your fist is equivalent to<br />
approximately 1 cup<br />
(8 ounces). Use a<br />
clenched hand to<br />
measure out your<br />
favorite non-starchy vegetables<br />
(examples include:<br />
asparagus, leafy greens, zucchini,<br />
mushrooms, turnips/<br />
beets, eggplant, cauliflower,<br />
and broccoli). It’s essential to<br />
ensure you consume at least 1<br />
cup (or one fist) of vegetables<br />
with each meal to reach a recommended<br />
goal of 2-3 cups of vegetables<br />
per day.<br />
Use a cupped hand to assist with<br />
gauging your carbohydrate intake. A<br />
cupped hand measures out to approximately<br />
a ½ cup (4 ounces). Use this to<br />
help you measure out proper portions<br />
of carbohydrates like: rice, pasta, beans,<br />
and lentils.<br />
Your thumb, from your knuckle<br />
to the tip, is about 1 ounce. Use it to<br />
measure out dense foods in you meal<br />
like; nut butter, olives, or cheese. Use<br />
just the tip of your thumb to estimate<br />
portions of calorically dense foods such<br />
as: butter, coconut oil, or sugar per each<br />
meal.<br />
When we eat with our eyes, they<br />
deceive our mind thinking we are deprived<br />
of food when, in fact, we aren’t.<br />
The western food culture and our eating<br />
habits, leads us to consume almost double<br />
the recommended individual portion<br />
size, which is why it’s vital to practice<br />
mindful eating. This implies eating<br />
slower and paying attention to what we<br />
are eating. This will not only make it<br />
easier to stay in tune with our hunger<br />
cues, but will also prevent reaching for<br />
a second plate of dessert, which many<br />
regret almost instantaneously.<br />
Speaking of dessert, let’s discuss<br />
sugar intake.<br />
Reducing sugar consumption<br />
doesn’t have to be complicated! It’s<br />
a gradual process that won’t happen<br />
overnight, and once you start to cut<br />
back you’ll soon realize it’s something<br />
you should have done years ago. Over<br />
consumption of sugar has proven to<br />
contribute to health complications<br />
like: obesity, type 2 diabetes, heart disease,<br />
cancer, and tooth decay.<br />
Photos: Amy Guip<br />
BACK BY POPULAR DEMAND!<br />
<strong>JANUARY</strong> 8-20<br />
FISHER THEATRE<br />
BroadwayInDetroit.com, ticketmaster.com, 800-982-2787, box office<br />
313-872-1000. Groups (10+): Groups@BroadwayInDetroit.com or 313-871-1132. 7:30PM Jan. 13.<br />
Rent<br />
Drink more water. Cut back on:<br />
sodas, Due to energy media: 10/16/2018 drinks, lattes, and<br />
“healthy” smoothies. Opt for sparkling<br />
flavored water and unsweet-<br />
Publication: Chaldean News<br />
ened Run coffee/tea date: November, when December, trying to January satisfy<br />
your Size: needs. 1/3 page, 4.375 in. w. x 8 in. h.<br />
Keep sauces on the side. Sauces<br />
are a common place to find added<br />
sugars. Instead of having something<br />
smothered in BBQ sauce, place it on<br />
the side and mindfully use as little<br />
as necessary. Try substituting sweet<br />
sauces with different flavors that<br />
don’t contain as much sugar, such as:<br />
mustard, pesto, or fresh chili/herbs.<br />
Eat whole foods. Processed foods<br />
habitually use sugar as a filler to bulk<br />
up products. If you can consume<br />
food in its whole form, then take advantage<br />
of it! By doing this, you are<br />
Tips to cut back on sugar:<br />
getting Proof: 10/12/18; the full 3:47PM nutritional benefit,<br />
and also aren’t ingesting unnecessary<br />
For: additives. Broadway In Try Detroit/Nederlander<br />
food swapping to<br />
avoid Detroit processed (Fisher Theatre foods. & others) For example:<br />
instead Agency: of SMZ reaching advertising for a granola bar,<br />
opt for mixed nuts/fruits instead.<br />
Design: Frank Bach, Bach &<br />
There are several subtle changes<br />
Associates; Phone 313-822-4303,<br />
we can make to our eating habits,<br />
frank@frankbach.com<br />
and I hope you found these tips helpful.<br />
Controlling portion size and reducing<br />
sugar intake is one of the first<br />
steps toward mindful eating and preventing<br />
certain diseases.<br />
Wishing you a HEALTHY New<br />
Year, with just a HINT of sugar!<br />
Heather Elia is a Clinical Registered<br />
Dietitian Nutritionist and Private<br />
Practice Clinician. She has a passion in<br />
helping others heal through the power of<br />
food and nutrition.<br />
<strong>JANUARY</strong> <strong>2019</strong> CHALDEAN NEWS 21