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Helpful Hints
How Much Is Enough?
We live in a time where bigger is always better. Even today, we biggie size at the drop of a hat. And when our steak doesn’t fill the plate, we can be heard to complain that it’s not enough. Well, believe it or not, someone figured out what a NORMAL portion should be. And here it is:
- Three ounces of grilled fish is about the size of your checkbook.
- Three ounces of meat is the size of a deck of cards.
- One ounce of cheese is the size of four dice.
- One cup of fruit is the size of a baseball.
- A medium apple is the size of a tennis ball.
- A medium potato is the size of a computer mouse.
- One teaspoon of peanut butter equals the tip of your thumb.
- An average bagel is the size of a hockey puck.
Don’t be discouraged. Most of us have never seen a hockey puck up close, either!
Try an old home remedy--- seltzer water or club soda with fresh sliced gingerroot.
Fiber is our friend!
There are two types of dietary fiber: soluble and insoluble. Both are needed for good health.
Soluble fiber helps to bind bile acids and glucose in the intestinal tract, thereby slowing their absorption. This results in lower cholesterol and more stable blood sugar levels.
Insoluble fiber is a bulking agent and is good at promoting regularity. It may also decrease the risk of developing certain cancers.
Put more fiber in your diet with vegetables and whole grains, hopefully avoiding refined flours and sugars will make a positive difference in your health and won’t make you feel like you’re “roughing it”.
Getting Enough Water
Q. I know I need to drink more water, but how much more?
A. Experts agree, it is important to drink plenty of water each day. People with normal kidney function should drink at least 64 oz. (eight glasses) per day, plus an additional 8 oz. for each 25 lbs., of weight they need to lose.
Q. What beverages count toward this goal?
A. Most water based drinks that do not contain calories or carbohydrates can fill the bill. Examples are plain water from the tap or bottled, decaffeinated tea, non-flavored carbonated water.
Tips on drinking more water:
Some people prefer it ice cold, some room temperature, and some like it hot. Try varying the temperature of the water to see how you like it best.
content last updated September 27, 2005
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