How many ounces of protein in a portion? What are the best fruits to eat? Can I eat potatoes? Is an avocado a fruit or a vegetable? How high can I stack my plate? Do I have to eat vegetables for breakfast? These are just some of the questions we are asked everyday. So for the next several weeks we are going to answer your questions. If you would like to submit questions, please send them to email@example.com or post on our Facebook page
We will explore each section of the plate: fruits, vegetables, protein, grains, and fats. Our blog will include subjects such as:
- portion size
- the best foods to eat in each food group
- food prep tips and tricks
- recipes (see below for a sample)
We will also touch on exercise, eating out and how to survive the holidays without packing on the pounds.
These next few months are going to be action packed with information! Stay tuned and don’t forget to submit your questions! firstname.lastname@example.org, Facebook page
- Bacon and Egg Cups
- 6 eggs
- 6 pieces of Bacon (cooked)
- Pan Spray
- Salt and Pepper
Cook bacon per your usual method. (We suggest oven bake at 400 for 12-15 minutes on a foil lined pan.) Spray muffin tin with pan spray. Arrange 1 piece of bacon per muffin cup. Crack an egg in each with out scrambling so the yolk is still intact. Add salt and pepper to taste. Bake in 400° oven 10-12 minutes.
Tip: We like to double the recipe and make ahead for the week. In the mornings just pop in the microwave and serve. If you like a runny yolk, you may need to experiment with the baking time and take into consideration the microwave reheat.
Posted in Cooking, Health, Healthy Activities, Healthy Food Ideas, Uncategorized, Vegetables, wellness
Tagged Food, healthy, making changes, Nutrition, portion control, Portion Plate, smart eating, wellness
Here at beBetter we are halfway through our Season’s Eatings Challenge. Season’s Eatings is a 6 week challenge that helps arm you with the survival skills and motivation to get through the holidays without gaining weight.
The average person gains 2-8 pounds between Thanksgiving and New Years Day. And to make it worse, that weight tends to stay on. So, how can you beat the odds?
Here are some tips from our Seasons Eatings challenge on “How to Survive Holiday Parties”
If you are a guest at a holiday party or meal:
- Don’t deny yourself the traditional holiday foods you’ve enjoyed since childhood. Enjoy moderate portions of what is being offered. Concentrate on eating slowly and savoring the taste and companionship.
- Don’t skip meals earlier in the day. You’ll set yourself up to overeat. Eat a small serving of protein before you go to a party so you don’t arrive hungry.
- At buffets, give yourself permission to taste things that are new or holiday specific. No need to overindulge on everyday foods. (How many times have you tasted potato chips? If you pass, you won’t be missing out on any of the new taste sensations.)
If you are giving a party or hosting a meal:
- Include foods with healthy fats. Healthy fats (like those found in olive oil, avocados, and nuts) help you feel satiated so you will get full quicker.
- Incorporate protein-rich foods in your menu. Like healthy fats, protein is satiating. Eating protein also gives your body a bigger metabolic boost than eating carbohydrates because protein takes more energy to digest.
- Send the leftovers home with your guests. You’ll have less temptation to splurge the following day.
Click here for easy and healthy recipes to serve or bring to your next party.
One final tip: Enjoy the holiday season! Remember it’s not about the food, it’s about family, friends, and fellowship!
Looking for a low carb, low calorie dish that is healthy and delicious? Try spaghetti squash (nature’s spaghetti). While weighing in at only 42 calories per cup, spaghetti squash packs a punch with an abundance of nutrients that include folic acid, potassium, vitamin A, and beta carotene. You can add a variety of ingredients to the noodles and create a wonderful side dish or meal.
Spaghetti squash is available year around with the peak season being fall.
How to Prepare
- Cut squash in half length wise. (If you place in microwave for approximately 5 minutes before slicing it is easier to cut)
- Scoop out the seeds and fibrous strings
- Place halves face down on a sheet pan with foil or parchment paper.
- Roast at 375 degrees for approximately 30 minutes.
- Let squash cool so that you can handle it then take a fork and scrape the strands of squash from the inside of the skin. Presto…spaghetti noodles!
- You can add marinara sauce with or without meat.
- You can add garlic, olive oil, seasonings and top with parmesan cheese for a basic, but tasty side.
- You can add a variety of vegetables (onions, cabbage, spinach, kale, asparagus, peppers, broccoli, cauliflower, carrots…)
- A portion plate favorite is to sauté garlic, olive oil, grape tomatoes and broccolini for a great side dish. Add chicken, shrimp, Italian (pork or turkey) sausage, ground beef, or any other protein and there you have it – a great meal!
The possibilities are endless!
No matter which program you follow, primal, paleo, gluten free, vegetarian, vegan or etc. you can add spaghetti squash to your diet.
Have any good recipes to share? Feel free to post them on our FB page https://www.facebook.com/theportionplate
Or email us at email@example.com and we will post them on our website.
October 16, 2013
Tagged calories, fit, healthy eating, healthy lifestyle, Italian, low carb, making changes, Nutrition, Olive oil, smart eating, spaghetti, squash, vegetables
With all the excitement and food at a tailgate is it possible to practice portion control? As the saying goes “if you fail to plan you plan to fail”. So plan your tailgate using these tips below:
- Stock your cooler with plenty of water. Since we often mistake hunger for thirst, keeping hydrated will help you recognize when you are full.
- You can have your chips and eat them too! Just be sure to bring the pre-portioned bags.
- Veggies are a great vehicle for dip. Try them with guacamole, salsa, hummus and other non mayo based dips.
- Skewers are great for tailgates. Load them up with your favorite meat, veggies, fruit or a combinations of the three.
- Craving sweets? Bake mini muffins or cupcakes and make your cookies bite-sized. Sometimes all you need is a few bites to satisfy your cravings.
- Pack the paper plates! Make sure when snacking at a tailgate to use a plate. If you stay by the food table and pick without using a plate, you can’t visualize how much you have eaten. Studies show that you underestimate the calories consumed by mindless snacking.
- Put the food on your plate and then walk away!
Now you are ready to pack your cooler, put your out your flag and cheer on your team! Be safe and have a healthy weekend!
Posted in Cooking, Health, Healthy Activities, Healthy Food Ideas, Uncategorized, Vegetables, Vegetables
Tagged Collecting, Cooking, Food, football, healthy eating, healthy lifestyle, Home, making changes, portion control, portion size, Recreation, smart eating, Tailgate, tailgating, Transportation
Make sure to read labels!
Strawberry Yogurt Breakfast Bar vs Organic Blueberries