Healthy Portion Sizes
A portion is the amount of a specific food an individual eats for a meal or snack. Many factors affect food portions, such as age, gender, activity level, appetite, and where or when the food is obtained and eaten.
A portion is the amount of food you choose to eat. There is no standard or correct portion size. A serving is a standard amount used to give advice about how much to eat, and to identify how many calories and nutrients are in a particular food.
For a general idea of the amount of food you should be consuming, use the following recommendations:
- One serving of meat is about 2 or 3 ounces—about the size of the palm of your hand.
- One serving of grains is equal to one slice of bread, 1 ounce of cereal, or half a cup of pasta or rice.
- One serving of fruit or vegetables is equal to one piece of fresh fruit or vegetable, half a cup of chopped fruit or vegetables or three-quarters of a cup of either juice. In general, it’s not as necessary to be vigilant about vegetable and fruit intake, as any amount is healthy—just be aware of the sugar content in fruit.
Prevent Heat Illness
According to the CDC, over 600 people die from extreme heat and heat-related illness each year. These preventable deaths illustrate how important preparation is during extreme temperatures. Whether you are swimming at the beach or lounging in the park, you should be prepared for extreme heat conditions.
The CDC provides three easy steps to prevent heat-related illnesses: stay cool, stay hydrated and stay informed. This summer, make sure you have shade wherever you are going and wear attire like a sun hat or a thin, long-sleeved shirt to avoid direct contact with the sun. Be sure to drink lots of water—more than you usually do. Your body loses fluids in the summer more quickly, which can lead to illness. Finally, stay informed by monitoring the local weather forecast, and prepare accordingly for outdoor activities.
Know the Signs
The two most dangerous heat-related illnesses, besides dehydration, are heat exhaustion and heatstroke. Heat exhaustion is exhibited through cold, clammy skin, heavy sweating and nausea. If you or someone else shows these symptoms, move to a cooler location and sip water. If you or someone else has a rapid pulse, hot and red skin, and loses consciousness, this could mean heatstroke, and you should call 911 immediately. In this latter scenario, do not give fluids to the person showing the symptoms. Do, however, move them to a cooler location and lower their temperature with cool cloths.
|Simple Tomato Salad||Curried Quinoa and Cauliflower|
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