Saturday, February 11, 2012
There are so many articles about eating right - magazines, newspapers, blogs and books. Many times I read them and find they can be informative but they try to give too much information. I get something out of them but before I finish the article I give up because they are telling me more than I can absorb.

I recently found a clipping that I had put aside because I found it had a lot of good ideas, and suggestions that I thought were easy and clearly stated in a short manner.

Portion Perfect (Feb. 2009) [pdf]

It was called portion perfect, in a February, 2009 Woman's Day magazine issue, written by Marissa Lippert, MS RD.

Imagine that, I kept it all this time!

Here's the essential part of the article

It's About Balance

Image: Courtesy Woman's Day

At every meal, aim for 1 serving of protein, 1 to 2 servings of carbs. 2 or more servings of fruit or veggies, and 1 serving of fats. (ideally healthy ones.) For maximum staying power, snacks should include 1 serving of protein and 1 serving of of fruit/veggies. And try to work in 2 or 3 servings of dairy throughout the day,

For example:
breakfast: Tall skim latte (protein and dairy): 1 cup cooked plain oatmeal (carbs) with cinnamon, topped with 1 Tbsp pecans or walnuts (fat and protein and 1 sliced banana (fruit)

morning snack: 1 oz cubed Cheddar (protein, fat and dairy) with 2 large whole-grain crackers (carbs)and 1 cup red grapes (fruit)

lunch: Grilled chicken(protein on 2 slices multigrain bread (carbs) and a side salad (veggies) with 1-2 Tbsp balsamic vinaigrette (fat)

afternoon snack: 1 cup baby carrots and red bell peppers (veggies) dipped in 2 Tnsp hummas (protein and fat)

dinner: 4 oz grilled salmon with 1 cup couscous (carbs) and 1-1/2 cups broccoli (veggies) sauteed in 1 Tbsp olive oil (fat)
This article is about eating right, it's not suggesting it a diet to lose weight.

I would never eat that much of a breakfast or lunch but what I liked about all the suggestions was the way it specified eating a balanced meal.

Right now I'm going to hang the clipping on my refrigerator as a reminder on how to eat right. Where I need the most help is with that afternoon coffee break!! ;-)

Do you eat a balanced meal?


Marissa Lippert's on twitter: @nourishnyc
Follow Marissa Lippert on Facebook:
Here's Marissa Lippert's blog: Nourish

Marissa also wrote a book:

The Cheater's Diet: The Sneaky Secrets to Losing Up to 20 Pounds in 8 Weeks, Eating (and Drinking) Everything You Love
Lippert shows readers, in each of the eight weeks, how to shop, how to cook and how to find the best of everything within your budget. The upshot is that eating the most delicious food whether you're cheating or not, whether you're eating in or out, is the best way to stay satisfied and control your portions.

Hi Millie, I have been on many diets and they do not work. I loose weight and then I put it back on.
I have to remember it is a Life Style. I must practice PORTION CONTROL.
That is the answer because then you consume less calories.
You have given me a much needed incentive to achieve less calories and try to loose weight.
I enjoyed your informative Blog.
Thank You
I have not been eating as best as I could. When I become upset and anxious over things, I often lose my appetite and do not eat as much (I tend to eat very little anyway so this is actual less eating).

I enjoyed this blog post...going to clip and hang this by my night stand so I Can remember this. This is great..
Thanks very possible, please visit my humble blog

Hi Millie- back to writing I see..oy vey!

love ya,

Fiberart Barb
That's a good example of meal balancing. Portions can often be a challenge -- probably one with which I need to take more care.
Millie, I think I eat healthy,
But could not eat as much food that was shared on this diet.
My bad habit is sweets. Eat too many but then no weight problem at 108 lbs.
I think my weight is because I eat healthy buy small portions and seem to be doing something constantly.
But now in these 70 years I find that since I am up at 4:30 that by 1:00 I have run out of steam...
my entry - did not most my name
not accustomed to this new comment system :)
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