Portion Size Estimates

Here's a fast and simple way to know if you're really eating a single portion. Carbohydrates What it is: As the body's main fuel source, carbohydrates help build energy for the brain and muscles. Carbohydrates include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes. Portion Size: A fistful is equal to one serving of carbs (this will increase if you’re training intensely). Protein What it is: Protein helps build muscle and maintain the immune system. Protein sources include fish, chicken, turkey and beef. Portion Size: A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 - 1 gram per pound of body weight per day) Fat What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar. Healthy fats include olive oil, avocado and nuts. Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

8 Tips to a Healthy BBQ

1. Don't Burn Your Burgers Studies have shown that well-done and charred meat contains carcinogens that can increase your risk of cancer. Choose lean cuts, trim off excess fat and marinate meat before grilling. 2. Lighten Up on the Beer Beer and drink mixers are packed with calories. Instead of throwing back a six pack, try wine or limit yourself to one or two beers. Stay hydrated with plenty of H2O throughout the barbeque. 3. Just Add Veggies Control the amount of meats and starches you eat by layering the grill with veggies, which are packed with disease-fighting flavonoids. Try kabobs with chicken, peppers, onion, squash and mushrooms. 4. Go Easy on Ice Cream Cones Embrace the season with a fruit salad, sliced watermelon or grilled pineapple, and lightly dip it in dark chocolate. You'll get a delicious dessert with antioxidants and fewer calories and sugar than ice cream 5. Serve Up Some Fish A great alternative to meat, fresh fish like salmon and tuna are packed with heart-healthy omega-3 fatty acids and are low in calories. Add a squeeze of lemon and you've got a healthy meal. 6. Don't Treat All Salads the Same Potato, pasta and egg salads are high in saturated fats. Instead, fill your plate with fresh greens and veggies. You can try the pasta or potato salad, but limit yourself to a small portion. 7. Be Aware of Food Safety Avoid food poisoning by thoroughly cooking meats and keeping raw and cooked meats separate. Keep cold foods stored in coolers with lots of ice until you serve them. If it's above 90 degrees outside, don't keep food out for more than an hour. 8. Play Games, Burn Calories Barbeques don’t have to revolve around food, and we think it’s more fun when eating’s not the only activity for the day. Work up an appetite with a group bike ride, swim or games. Check out this playground workout for ideas.