Most Nutritious Vegetables------look at the carb content!!!!
High
These vegetables are pretty much nutrient powerhouses.
Endive, 1 head raw; 1.29 net carbs (15.9g fiber!)
Collards, 1 cup boiled; 3.99 net carbs
Kale, raw 1 cup chopped; 5.57 net carbs
Escarole, 1 cup cooked; .42 net carbs
Artichoke, 1 cup, globe (French), cooked, from fresh; 9.71
Broccoli, 1 cup cooked; 3.37 net carbs
Spinach, 1/5 cup cooked; 1.22 net carbs
Turnip Greens, 1 cup chopped; 1.39 net carbs
Medium
Squash, 1 cup, summer, cooked, from fresh; 5.2 net carbs
Green Beans, 1 cup, snap, green, cooked; 5.86 net carbs
Cauliflower, 1 cup cooked; 1.75 net carbs
Asparagus, 1/2 cup cooked; 2.37 net carbs
Mushrooms, 1 cup raw; 2.02 net carbs
Green Beans, snap, cooked, I cup boiled & drained; 5.86 net carbs
Wednesday 12 August 2009
Daily Checklist
HAVE YOU DONE THE FOLLOWING TODAY:
(1) HAD BREAKFAST
(2) PREPARED 1 MAIN MEAL & 2 SNACKS FOR WORK
(3) BROUGHT A WATER BOTTLE WITH YOU - WITH WATER IN IT!
IF NOT, YOU ARE LIKELY TO
(1) NOT EAT TILL 10 O'CLOCK & THEN HAVE TEA/SCONES ETC
(2) GET A SORE HEAD BECAUSE YOU ARE DEHYDRATED
(3) STAND ON SCALES LATER & WONDER WHY YOU ARE NOT LOSING WEIGHT
EVERY DAY, PLAN AHEAD!!
(1) HAD BREAKFAST
(2) PREPARED 1 MAIN MEAL & 2 SNACKS FOR WORK
(3) BROUGHT A WATER BOTTLE WITH YOU - WITH WATER IN IT!
IF NOT, YOU ARE LIKELY TO
(1) NOT EAT TILL 10 O'CLOCK & THEN HAVE TEA/SCONES ETC
(2) GET A SORE HEAD BECAUSE YOU ARE DEHYDRATED
(3) STAND ON SCALES LATER & WONDER WHY YOU ARE NOT LOSING WEIGHT
EVERY DAY, PLAN AHEAD!!
Portion sizes
MAKING SENSE OF PORTION SIZES
Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it! Then, compare it to the label portion size. Chances are, you're eating two, three, four or more times the amount on the label.
If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.
Woman's fist or baseball—a serving of vegetables or fruit is about the size of your fist
A rounded handful—about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
Golf ball or large egg—one quarter cup of dried fruit or nuts
Computer mouse—about the size of a small baked potato
Thumb tip—about one teaspoon of peanut butter
Six dice—a serving of cheese
Check book—a serving of fish (approximately 3 oz.)
Eyeball it! Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving!
Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it! Then, compare it to the label portion size. Chances are, you're eating two, three, four or more times the amount on the label.
If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.
Woman's fist or baseball—a serving of vegetables or fruit is about the size of your fist
A rounded handful—about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
Golf ball or large egg—one quarter cup of dried fruit or nuts
Computer mouse—about the size of a small baked potato
Thumb tip—about one teaspoon of peanut butter
Six dice—a serving of cheese
Check book—a serving of fish (approximately 3 oz.)
Eyeball it! Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving!