In school, we have had to use the newly revised food guide in many applications, I thought it was essential that I share my experiences with you. Eating Well With Canada’s Food Guide recommends certain servings of each food group for adults:

If you really start analyzing your eating patterns and compare it to the recommended values, you will be able to see where you may fall short. Try this as a little experiment to see how you fare!

Canada’s Food Guide recommendation of five to ten servings of fruits and vegetables certainly seems unachievable until you familiarize your self with a proper serving size. Next time you are in the kitchen, keep the following portion control guidelines in mind. Following these guidelines will help you to eat a wide variety of foods and make certain you get the nutrients you need.

Here are some tips for controlling portions:

* One serving of meat, fish or poultry should be about the size of your palm of your hand or a deck of cards.
* An apple or one cup or orange juice counts as one serving of fruit.
* One serving of grain products should be about the size of a small fist or a tennis ball, this is equivalent to about 3/4 cup or one slice of bread.
* Avoid fast food and eating at restaurants when possible, these foods are packed with hidden fats and salt ( thats why it tastes SO good).
* Eat frequent smaller meals, this way you never get so hungry that you binge and regret it later.
* Eating isn’t a race to finish! Try putting your fork down in between bites to help pace yourself. Chew your food thoroughly and try to keep your eating patterns in mind. Eating quickly can give you tummy troubles and gas. Pace yourself and you may find that you start to feel full before finishing your plate .
* Choose healthy snacks during the day. This may help to prevent overeating, see my entry on Mindful Snacking for more helpful hints.
* Drinking a glass of water before and with your meal can help to prevent overeating, give it a try!
* If you have to venture in to desert following a meal, try splitting it with a friend or just have a bite ! Try and pick something with fresh fruits if possible.

A recipe for your thoughts…

Mexicali Fish Dish

-1 1/2 pounds of white fish ( the lower fat options are perch, pike, carp, trout, sole or cod)

-1 cup Allegro cheddar cheese, shredded

-1/2 cup baked corn chips, coarsely crushed

-1 avocado, peeled, pitted and sliced

-1/4 cup low fat sour cream

PREPARATION:

1. Preheat oven to 400 degrees F.
2. Lightly spray an 8 x 12″ baking dish.
3. Rinse fish filets under cold water and pat dry with paper towels.
4. Lay filets side by side in the dish.
5. Pour salsa over the fish and sprinkle with shredded cheese.
6. Top with crushed corn chips.
7. Bake, uncovered, for 15 minutes OR until fish is opaque and flakes are crispy.
8. Serve topped with sliced avocado and sour cream.

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