Healthy Regenerative Lifestyle
Healthy Servings
One of the easiest and simplest ways to control how much you eat and to maintain your weight is by serving size. A healthy serving can be achieved with a smaller plate size and your stomach won’t even know the difference.
David Proctor
We may not live on a farm, but we can grow where we live.
Healthy Servings
by David Proctor
January 18, 2018
Urban Farm Lifestyle Magazine Published Weekly
Take a minute and get a tape measure and measure the serving plates that you normally eat off of. If your plate is 11 inches then that is the norm, but don’t be surprised if it’s 12 inches, which is not uncommon.
In the 1980s plate sizes were normally 10 inches, in the 1960s the normal plate size was 9 inches. Think about the difference in calories the plate size increase represents.
This does not even account for drink sizes that have increased. Yes, it is our “Right To Decide For Ourselves” and not have a nanny state tell us how big a gulp we can take, but really now, think about it!
If we did nothing else but eat from the plate that we sit our coffee cups on, would there be a weight problem? You can always go back for seconds if you didn’t get enough. It’s simple but it just might be one of the cheapest and easiest ways to loose weight.
My Plate Daily Checklist for Preschoolers
The MyPlate Daily Checklist (formerly Daily Food Plan) shows what and how much your child should eat to meet his or her needs. Checklists are based on average needs by age and activity level, so you should use the Checklist as a general guide.
Your preschooler’s food needs also depend on how fast he or she is growing and other factors. So, do not be concerned if your preschooler does not eat the exact amounts suggested. Each child’s needs may differ from the average, and appetites can vary from day to day. Try to balance the amounts over a few days or a week.
- Put the MyPlate Daily Checklist into action with meal and snack ideas.
- Offer different foods from day to day. Encourage your child to choose from a variety of foods.
- Serve foods in small portions at scheduled meals and snacks.
- Choose healthy snacks for your preschooler.
- Beverages count too. Make smart beverage choices.
Use the table below to access the right MyPlate Daily Checklist for your child. We also have an interactive calculator that will provide the exact same information for your preschooler as the table below.
Here’s an idea: From the table below, get your child’s Checklist. Then, create your own Checklist using the interactive calculator. Be a healthy role model for your child!
| AGE | SEX | DAILY PHYSICAL ACTIVITY | CALORIE LEVEL OF FOOD PLAN |
| 2 yrs | Boys and Girls | Any level | 1000 calories |
| 3 yrs | Boys | Less than 30 minutes | 1200 calories |
| 30-60 minutes, More than 60 minutes | 1400 calories | ||
| Girls | Less than 30 minutes | 1000 calories | |
| 30-60 minutes | 1200 calories | ||
| More than 60 minutes | 1400 calories | ||
| 4-5 yrs | Boys and Girls | Less than 30 minutes | 1200 calories |
| 30-60 minutes | 1400 calories | ||
| Boys | More than 60 minutes | 1600 calories | |
| Girls | More than 60 minutes | 1400 calories |
Students:
Young people experience many changes during their tween and teen years. Building healthy food and physical activity habits will help them now and as they enter adulthood.
The following resources, tips, and ideas can help them take charge and learn to make their own choices.
Consumer Resources
- 10 Tips for Girls: Eat Smart and Be Active as You Grow
- 10 Tips for Boys: Choose the Foods You Need to Grow
- Take Charge of Your Health: A Guide for Teenagers
- Fuel Up To Play 60
- BAM! Body and Mind, Food and Nutrition Information
- STUDENTS
– See more at: http://www.choosemyplate.gov/teens#sthash.2zRyOFng.dpuf
Adults:
Adults of all ages have different nutrition and physical activity needs as their lives and bodies change. A strong and healthy body can provide many benefits. As you age, maintaining healthy habits is an important way to lower your risk for cancer, diabetes, heart disease and hypertension.
Make your food and beverage choices a priority and be physically active to feel and look better.
Eat a healthy diet
Fruits, vegetables, whole grains, and fat-free or low-fat dairy products are healthy choices. Include protein foods such as poultry, fish, beans, eggs, nuts and lean meats. Choose foods that are low in saturated fats, sodium, and added sugars.
Be physically active
Jogging, playing team sports, and biking are just a few examples of how you can get moving. Start small and work up to 150 minutes of moderate-intensity physical activity per week if you are not already physically active.
Know Your BMI
Knowing your body mass index (BMI) can be an important first step in adopting a realistic diet and physical activity plan to help you get to and maintain a healthy weight.
Stay at a Healthy Weight
As you age, manage your calories to stay at a healthy weight. This will prevent gradual weight gain over time. Balance the calories you take in with the calories you burn through physical activities.
Periodically track what you eat and drink as well as your physical activity to keep you focused. Use online tools available on your phone, tablet or computer to accurately monitor your food and physical activity.
Use the daily food plans below to find out how many calories you need to maintain or achieve your goals.
Resources
The following information includes resources and tools for women and men. Find tips and information to meet your needs.
- SuperTracker
- BMI (Body Mass Index) Calculator
- 10 Tips for Men: Get the Facts to Feel and Look Better
- 10 Tips for Women: Make Better Food Choices
- 10 Tips for Men and Women: Healthy Eating for an Active Lifestyle
- Adult Energy Needs and Body Mass Index Calculator
- University of Nebraska Extension: 30 MyPlate Steps to a Healthier You
Get to know your Body Mass Index, Food Choices, and tips on eating and staying healthy through these links provided.
Eat well, eat healthy, and live better by having the energy that you need through proper nutrition and portion sizes.
Check It Out!
Quick Tip
Watch Your Portion Size
- Share an entree with someone
- If entrees are large, choose an appetizer or side dish
- Don’t serve seconds
- Share dessert, or choose fruit instead
- Eat sweet foods in small amounts. To reduce temptation, don’t keep sweets at home
- Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces
- Eat off smaller plates
- Skip buffets
Bibliography:
“How the Size of Dinner Plates Affects Portion Control.” Vegan Vegetarian Recipes VegKitchencom. N.p., n.d. Web. 16 Feb. 2016.
“SuperTracker: My Foods. My Fitness. My Health.” SuperTracker Home. N.p., n.d. Web. 16 Feb. 2016.
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