With the rise in restaurant dining and changes in eating habits over the last few decades, many of us don’t have a clear understanding of what a heart-healthy, nutritious serving of food should look like. The American Heart Association offers the following recommendations. Find out more at heart.org.
Grains: ½ cup cooked rice, pasta, or cooked cereal; 1 oz dry pasta or rice; 1 slice bread; 1 cup ready-to-eat cereal flakes
Vegetables: 1 cup equivalent of vegetables is 1 cup raw vegetable or vegetable juice, 2 cups leafy salad greens
Fruits: 1 cup equivalent is 1 cup fruit or ½ cup of fruit juice (orange juice, etc) or 1/3 cup of a fruit juice blend.
Protein Foods (Meat, Poultry, Fish, Dry Beans and Nuts): 1 oz equivalent is 1 oz lean meat, poultry, or seafood; 2 egg whites or 1 egg; ¼ cup cooked beans; 1 Tbsp peanut butter; ½ oz unsalted nuts/ seeds. Note that ¼ cup cooked beans = 1 oz protein equivalent but ½ cup cooked beans = 1 vegetable.
Dairy Foods (Milk, Yogurt and Cheese): 1 cup equivalent is 1 cup milk or yogurt, 1½ oz natural cheese such as cheddar cheese, or 2 oz processed cheese
Another way to think of it:
- One cup of raw leafy vegetables or a baked potato should be about the size of a small fist.
- Three ounces of cooked lean meat or poultry is about the size of a deck of cards.
- A teaspoon of soft margarine is about the size of one die.
- An ounce and a half of fat-free or low-fat cheese is about the size of four stacked dice.
FREE Educational Session: Eating right to lower your blood pressure naturally. Want to learn more about choosing and preparing nutritious foods that taste good while increasing your chances of lowering or eliminating the need for blood pressure medication?
Register to join us on Sept 20, 2018 for this free informational session at Cheshire Medical Center.