Simla Somturk Wickless
Delicious Health LLC - Founder & Principal CoachBoulder, CO
http://www.enjoydelicioushealth.com
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In this post, I continue to offer you my take on the recent “official” USDA dietary guidelines, released as a joint effort between the U.S. Department of Agriculture (“USDA”) and the Department of Health and Human Services.
Simla's Take # 3
Dietary Guidelines say:
Avoid oversized portions.Simla says:
Great advice! The U.S. is notorious for big portions. But to help resolve this issue I think more guidance is needed. Eat in relation to your own body type. If you are eating meat, try to have a portion that is the same size and thickness as the palm of your hand. Also, serving sizes usually come in the form of measurements like cups, but for most people it’s hard to understand cup sizes. A better model is to think in terms of a food you already know. So for carbs like rice or sweet potatoes, you can eat about the size of a small apple. With fats, you want to have anywhere from a teaspoon (a drizzle) to 1-2 tablespoons of olive oil or other healthy fats on your whole plate, including the amount of fat you cook with that is present in the serving size you’re eating.Another note on portions is that when you focus on whole foods with the right balance of plant-based foods, protein, and healthy fats, your body will naturally feel full and your palate will be satiated (see full plate formula below).
Dietary Guidelines say:
Make half your plate fruits and vegetables.Simla says:
I agree wholeheartedly to eat more vegetables. But fruits and veggies are not interchangeable. Fruits are a natural source of fructose (a sugar) and can cause complications for anyone with blood sugar issues. First you want to be cautious around higher glycemic fruits like bananas and oranges. You should aim to balance consumption of these fruits with a healthy protein/fat combo like nuts or nut butter. Lower glycemic fruit choices like apples, pears and berries are also a smart choice.Whether you are eating vegetables or fruit, always go for seasonal, organic and local if possible. And for fruits like berries, which have a relatively short season, you can utilize frozen varieties, as they are picked at the height of their season and flash frozen, which helps maintain a high vitamin content.
And rather than saying half your plate should be fruits and veggies, try this more thorough formula instead:
Simla’s Full Plate Formula
½ plate crunchy and leafy vegetables ~ unlimited, really
¼ plate protein (clean plant or animal sources) ~ about the size & thickness of the palm of your hand for meats
¼ plate whole grains or starchy root vegetables ~ about 1/2 cupBon appetit!
