Keeping Count of the Extras
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Sometimes we do a good job of following our diet plan, except when we don't account for the little extras that we let slip by and ruin everything. Some foods should only be eaten occasionally, if at all. And we should always account for them.
This includes junk foods such as chips, cakes, frozen desserts, cookies, candy and non-diet sodas, to name but a few. This category also includes most fast foods, which are usually low in nutrients and high in salt, sugar and fat.
Limit these foods to no more than one small portion a day. And even then, only if you are eating a nutritious and balanced diet, and are physically active. Examples of one portion include:
- 1 unfilled doughnut
- 2 small cookies
- 1 oz chocolate
- 2 tablespoons cream or mayonnaise
- 1 can non-diet soda
- 1 oz potato chips
- 1/2 cup ice cream
This does not mean a small portion at each meal -- moderation is key.
As a general rule of thumb, eat fruit, vegetables, whole grains, legumes, reduced-fat dairy products and lean cuts of meats 95 per cent of the time, and indulge in "extras" no more than 5 per cent of the time.
Healthy regards,
Megan Porter, RD
