How much should I eat?
It’s common knowledge that a healthy diet and regular exercise can have a significant impact on our overall health. It’s also shown to help prevent cancer. Most people know this means we should eat more vegetables, fruits, grains and less meat, sugar, carbs and fat, but what many people don’t know is how much of what to eat.
Here’s some helpful information to support you in your efforts to make good choices that promote cancer prevention. The USDA Dietary Guidelines suggests that people age 50 or older choose foods every day from the following:
- Fruits: 1½ to 2½ cups
- Vegetables: 2 to 3½ cups
- Grains: 5 to 10 ounces
- Protein foods: 5 to 7 ounces
- Dairy foods: 3 cups of fat-free or low-fat milk
- Oils: 5 to 8 teaspoons
These are excellent and tangible guidelines to follow, but what happens when you don’t have a food scale or measuring cups on hand? Here are some common items that can help you determine how much to eat when you can’t measure your food.
|One cup cooked vegetables, salad, baked potato = baseball|
|1 to 1½ ounces cheese = four dice|
|Three ounces of meat or poultry = palm of hand|
|Half cup fruit, beans, rice, noodles, or ice cream = cupcake wrapper|
|One teaspoon margarine or oil = tip of first finger|
|One pancake or tortilla = compact disc|
Another option is to get a portion control plate. These plates are divided so you can easily fill half of it with vegetables, one-quarter with protein, and one-quarter with starches. They’re especially useful for home or to take to work. There are numerous places where you can buy portion plates.
You can learn more about nutrition and its link to cancer by browsing the blogs on our web site, ohcare.com. If you or someone you know has been diagnosed with cancer, contact OHC’s cancer specialists at 1-888-649-4800 or visit ohcare.com.
Source: National Institutes of Health’s National Institute on Aging