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This green chicken chili takes only 20 minutes from start to finish, thanks to store-bought rotisserie chicken. Garnishes like sour cream...

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A key part of healthful eating means choosing appropriate amounts of different foods. When it comes to deciding how much to eat, the terms serving size and portion size are often used interchangeably. However, they don't mean the same thing.

Serving size is a standardized amount of food. It may be used to quantify recommended amounts, as is the case with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label.

Portion size is the amount of a food you choose to eat - which may be more or less than a serving.

For example, the Nutrition Facts label may indicate ½ cup cereal for one serving but if you eat ¾ cup, that is your portion size.

Estimating Portion Sizes

Measuring cups and spoons are great tools for making sure your portion is the same as the serving size, however, these tools aren't always available when you're getting ready to eat. Another way to estimate your portion is by comparing it to something else.

A baseball or an average-sized fist

Measures about 1 cup

An appropriate portion size for raw or cooked vegetables, whole fruit or 100% fruit juice

A tennis ball or small, scooped handful

Measures about ½ cup

Equal to 1-ounce equivalent for grains, such as pasta, rice and oatmeal

A deck of cards or the palm of the hand

Measures about 3 ounce-equivalents

An appropriate portion size for fish, chicken, beef and other meats

The size of the thumb

Measures about 1 tablespoon

An appropriate portion size for peanut butter or other nut spreads such as almond butter

A postage stamp or the tip of the pointer finger to the first joint

Measures about 1 teaspoon

An appropriate portion size for oils or other fats

Measure foods regularly to get an idea of what the serving sizes look like. It becomes easier to pick the appropriate amount as you grow more accustomed to it. While serving sizes are a valuable tool, it's important to listen to your body while eating. If you are still hungry after eating one serving, that likely means you need more food. And if you're full on less than one serving, that's OK too.

Overcoming Portion Distortion

It's easy to mistake a larger portion as a better value. To overcome portion distortion and downsize your helpings, try the following:

Read the label. The Nutrition Facts label can help you to identify the appropriate serving size. Have you noticed any changes to the Nutrition Facts labels? Many manufacturers already have started to adapt the new Nutrition Facts label on their products, and the new Nutrition Facts label will appear on all food items by January 1, 2021. Learn more about the new labels by visiting the FDA website

Eat from a plate, not a package. It's easy to eat more than one serving when eating straight from the box or bag. Portion out your food first and put the container away before you start munching to keep your portion size in check.

Use the right tools. Try portioning out foods with measuring cups and spoons to give yourself an idea of what the serving size looks like. Small plates and bowls can also make the portion sizes appear larger and leave you feeling more satisfied.

Skip the upgrade. When dining out, it can seem like a better value to pay 50 cents extra for a larger size. If you can safely transport the food home to eat later, that might be a good deal. Otherwise just stick to the serving size you know you can eat at one sitting without feeling too full.

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Serving Size vs Portion Size Is There a Difference

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A key part of healthful eating means choosing appropriate amounts of different foods. When it comes to deciding how much to eat, the terms serving size and portion size are often used interchangeably. However, they don't mean the same thing. Serving size is a standardized amount of food.

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Maintaining a regular yoga practice can provide physical and mental health benefits

Learn about the different types of yoga and how it can be used as a tool to help you stay healthy.

Like yoga, the osteopathic approach to wellness focuses on your body's natural tendency toward health and self-healing.

"The purpose of yoga is to build strength, awareness and harmony in both the mind and body," explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

"As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body's ability to heal itself," says Dr. Nevins. "Yoga is a great tool for staying healthy because it's based on similar principles."

Doctors of Osteopathic Medicine​, or DOs, focus on prevention by examining how your lifestyle and environment impact your health, rather than just treating your symptoms.

Beginners welcome

Because there are so many different kinds of yoga practices, it is possible for anyone to start. "Whether you're a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style," says Dr. Nevins. "The idea is to explore your limits, not strive for some pretzel-like perfection. It is a great way to get in tune with your body and your inner self."​

Physical benefits

"The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome," explains Dr. Nevins. "Yoga can also lower blood pressure and reduce insomnia."

Other physical benefits of yoga include:

increased flexibility

increased muscle strength and tone

improved respiration, energy and vitality

maintaining a balanced metabolism

weight reduction

cardio and circulatory health

improved athletic performance

protection from injury

Mental benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. "Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate," says Dr. Nevins. "Yoga can be very effective in developing coping skills and reaching a more positive outlook on life."

Yoga's incorporation of meditation and breathing can help improve a person's mental well-being. "Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration," says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, "because they can help with early detection of physical problems and allow for early preventive action."

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Learn about the different types of yoga and how it can be used as a tool to help you stay healthy. Like yoga, the osteopathic approach to wellness focuses on your body's natural tendency toward health and self-healing.

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Be Successful Achieving  Weight Loss Goals  

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Be Successful Achieving  Weight Loss Goals  

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Caffeine is perhaps the most socially acceptable and frequently used drug. Yes, caffeine is a drug. More specifically, it's an ergogenic aid, meaning caffeine may help the body perform better during physical activity. The ergogenic effect of caffeine occurs because it changes a person's perception of how much effort an individual puts forth while exercising. In other words, caffeine gives exercisers a boost in energy so they push themselves harder.

What is Caffeine?

Caffeine occurs naturally in some seeds and plants, the most common being coffee and cacao beans. Historically, coffee and tea have been among the most common ways that people have consumed caffeine, but manufacturers have started producing it chemically and adding it to numerous drinks and foods for its physical and psychological boost. Most people are familiar with energy drinks, which may help to reduce fatigue and improve physical performance. Many individuals now also consume caffeine pre-workout, predominantly through energy drinks or gels, to reap the benefits of a more exerting workout.

How Does it Work?

Caffeine acts as a stimulant on the nervous system (including the muscles, heart and other organs) by binding to certain receptors and blocking a chemical the body produces more of during stress and trauma.

Research seems to consistently support the positive role of caffeine on physical performance, however it doesn't appear to affect everyone the same. Those participating in endurance activities, such as running or playing sports, may see more benefit than those doing resistance activities, such as weight lifting. Individuals who aren't used to consuming caffeine on a regular basis also may see more benefits than those who do.

How Much Caffeine is Healthy?

According to the 2015-2020 Dietary Guidelines for Americans, adults who choose to include caffeinated beverages in the form of coffee should not consume more than 400 milligrams of caffeine per day. A shot of espresso has about 75 milligrams of caffeine, whereas energy drinks can range from 47 to 163 milligrams of caffeine per eight fluid ounces.

It is not recommended that people start consuming caffeinated beverages if they are not currently doing so. Used properly and within the recommended amounts, caffeine may have positive outcomes. However, it also is important to make wise choices, as many caffeinated beverage also are sources of calories from added sugars.

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Caffeine is perhaps the most socially acceptable and frequently used drug. Yes, caffeine is a drug. More specifically, it's an ergogenic aid, meaning caffeine may help the body perform better during physical activity. The ergogenic effect of caffeine occurs because it changes a person's perception of how much effort an individual puts forth while exercising.

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As meals swell to "super-size," so do American waistlines

It seems like everything these days is "super-sized." Cutting back on sugar, fat, and calories can be as simple watching your portion sizes, especially of foods high in fat and sugar.

Eating smaller portions of food is one of the easiest ways to cut back on calories - but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can all lead to overeating.

How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack. For example, the amount of meat recommended as part of a healthy meal is 3 to 4 ounces - it will look about the same size as a deck of cards.

The look of normal portion sizes

1 oz. meat = size of a matchbox

3 oz. meat = size of a deck of cards or bar of soap (the recommended portion for a meal)

8 oz. meat = size of a thin paperback book

1 medium potato = size of a computer mouse

Even some bagels have become super-sized, which gives this reasonably healthy breakfast item a high calorie count. Bakeries and grocery stores often carry jumbo bagels that measure 4¼ inches across and contain 300 to 400 calories each. A regular, 3-inch-diameter bagel has about 150 calories.

To eat smaller portions try the following ideas

When eating out

Look for plant-based entrees on the menu, like a veggie plate or a sald with lean protein, like chicken, tofu, or fish on top.

If you're trying to eat healthy and watch your weight, it's best to stay out of most traditional fast food outlets. But if you find yourself without another option, choose a regular single hamburger instead of the larger burger or the double burger. This will also help you limit your red meat intake. Or better yet, choose a grilled chicken sandwich if available.

Say 'no' to super-sizing. Instead, order the smallest size available. Drink water or unsweetened iced tea instead of soda.

Share an entrée with a friend when you go to a restaurant.

Ask for half your meal to be packed for you and eat it for lunch the next day.

At home

Don't "eat from the bag." When snacking, place a few chips, crackers, or cookies in a bowl to help keep from overeating.

Buy single portions of snack foods so you're not tempted by the whole bag or box.

Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do - and save even more calories by using low-fat varieties.

Boost servings of fruits and vegetables

The American Cancer Society (ACS) recommends at least 2½ cups of fruits and vegetables each day to help prevent cancer. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks - it will help you get the fruits and vegetables you need, feel full, and save on calories!

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It seems like everything these days is "super-sized." Cutting back on sugar, fat, and calories can be as simple watching your portion sizes, especially of foods high in fat and sugar. Eating smaller portions of food is one of the easiest ways to cut back on calories - but it can also be one of the most challenging, with the current trend of super-sizing.

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You'll get the most out of your exercises by staying within range of your target heart rate. Calculate your target heart rate here.

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Cardiovascular workouts and weightlifting are two types of exercise that differ in intensity, duration, and the groups of muscles that they use. They also burn calories in different ways. While cardiovascular exercise helps the body burn more calories per session, lifting weights allows the body to burn more calories in the long term.

The American College of Sports Medicine (ACSM) define aerobic exercise as any activity that uses large muscle groups, is possible to maintain continuously, and is rhythmic.

Cardiovascular exercise (cardio) is a form of aerobic activity. It increases breathing rate, burns calories quickly, and improves overall endurance. Examples of aerobic exercise include cycling, dancing, jogging, and swimming.

The ACSM define anaerobic exercise as intense physical activity of short duration, which uses fuel from energy sources within the contracting muscles rather than relying on inhaled oxygen. Lifting weights and sprinting are both examples of anaerobic exercise.

Strength training, including weightlifting, helps people gain muscle, which speeds up metabolism and burns more fat in the long term.

How long do the effects last?

Cardiovascular exercise has a more lasting effect than weightlifting.

Cardio generally has a less prolonged aftereffect than lifting weights.

In many studies, experts use "excess post-exercise oxygen consumption" (EPOC) to measure this effect.

For example, the researchers working on a 2014 study used it to measure the positive effects of cardio on men with metabolic syndrome. EPOC refers to the amount of oxygen that the body requires to return to its pre-exercise or resting state.

Lifting weights usually leads to higher EPOC levels than cardio, resulting in more significant muscle breakdown. This means that the body continues to burn calories even after completing a weightlifting workout.

A 2018 study looking at the effect of resistance training in sedentary adult women found that this activity, which includes weightlifting, elevated the participants' overall basal metabolic rate (BMR) for up to 48 hours. The BMR is the number of calories that the body burns at rest.

Which anaerobic exercises burn the most calories?

The Centers for Disease Control and Prevention (CDC) recommend the following high-intensity anaerobic exercises to burn calories effectively:

jogging or sprinting

competitive sports, such as football, basketball, and soccer

jumping rope

inline skating or rollerblading at a fast speed

cross-country skiing

swimming laps

Calculating the calories that weightlifting burns

Online calculators can help a person establish how many calories they burn, taking their weight and physical activity of choice into account.

For example, the Calorie Burn Rate Calculator outlines various calorie burn counts depending on body weight and the type and intensity of physical activity.

Similarly, the Omni Calculator uses the activity type and duration to estimate the total number of calories that a person burns. It also helps predict how much weight a person can expect to lose.

Another useful calorie calculator is Cornell University's METS to Calories Calculator. The term MET refers to "Metabolic Equivalent of Task," or metabolic equivalent. This calculator works out the number of calories that a person burns by assessing their body weight, activity level (METS), and the duration of the physical activity.

Making the most of your exercise program

Stretching before and after exercising can help prevent muscle strain.

Regardless of the chosen form of exercise, people can use the following safety tips to help make sure that they maximize the effectiveness of their workout:

Take 5 to 10 minutes to warm up and cool down by doing stretches.

Make gradual increases in physical activity, especially if not very physically active.

Rest between strenuous workouts, and do not exercise too much if feeling faint or ill.

Do not rush to lift heavy weights. Correct form and strength building takes time, so start with light weights to master the techniques.

Do not do any high-intensity exercise in hot, humid conditions as this can lead to severe dehydration.

Stop exercising if signs of overheating occur, such as a headache, dizziness, nausea, cramps, or heart palpitations.

Wear clothes and shoes that are suitable for the type of physical activity.

Takeaway

Both cardio and weightlifting exercises have advantages and disadvantages, and their benefits and effects vary between people.

Evidence shows that lifting weights burns more fat and has more promising long-term results. However, the type of exercise that is better ultimately depends on a person's goals, physical fitness, and capabilities.

Most experts recommend a combination of the two for overall health and fitness.

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Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS

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Calories burned lifting weights vs. cardio: Which is better?

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Many people wonder what the best type of exercise is for burning calories. Cardiovascular exercises and weight training have different effects on the body and may influence weight loss or muscle gain. Here, learn more about how each type of exercise burns calories and which is best.

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Vitamins, Minerals and Supplements: Do You Need to Take Them?

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The Dietary Guidelines recognize there may be a need for some people to take supplements at certain times in their lives. In those cases, the safety of taking a supplement always needs to be considered.

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Centers for Disease Control and Prevention

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Healthy weight isn't about following a diet or program. Instead, it involves a lifestyle with healthy eating patterns, regular physical activity, and stress management.

People with gradual, steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off than people who lose weight quickly.

Sleep, age, genetics, diseases, medications, and environments may also contribute to weight management. If you are concerned about your weight or have questions about your medications, talk with your health care provider.

Getting Started

Losing weight takes a well-thought-out plan. Here's how to get started.

Step 1: Make a commitment

Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are

Write down everything you eat and drink for a few days in a food and beverage diary. [PDF-127KB] Being more aware of what you eat and drink will help you avoid mindless consumption. Tracking physical activity [PDF-51KB] , sleep, and emotions can also help you understand current habits and stressors. This can also help identify areas where you can start making changes.

Next, examine your lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it hard to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers often bring high-calorie items, such as doughnuts, to the workplace? Think through things you can do to help overcome these challenges.

If you have a chronic condition or a disability, ask your health care provider for resources to support healthy weight. This may include referral to a registered dietitian and other clinical or community programs, federally approved medications or devices, or surgery. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.

Step 3: Set realistic goals

Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might be to drink water instead of sugary beverages, take a 15-minute evening walk, or have a vegetable with supper.

Focus on two or three goals at a time. Effective goals are -

Specific

Realistic

Forgiving (less than perfect)

For example, "exercise more" is not specific. But "I will walk 15 minutes, 3 days a week for the first week," is specific and realistic.

Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. When setbacks happen, get back on track as quickly as possible. Also think about how to prevent setbacks in similar future situations.

Keep in mind everyone is different-what works for someone else might not be right for you. Try a variety of activities such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Even modest weight loss [PDF-5.9MB] can mean big benefits such as improvements in blood pressure, blood cholesterol, and blood sugars.

For example, if you weigh 200 pounds, a 5% loss is 10 pounds, dropping your weight to 190 pounds. This modest weight loss can decrease your risk for chronic diseases related to obesity.

Step 4: Identify resources for information and support

Find family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities. Joining a weight loss group or visiting a health care professional such as a registered dietitian may also help.

Step 5: Continually monitor your progress

Revisit the goals you set in Step 3 and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

Treatment for overweight and obesity
Common treatments for overweight and obesity include losing weight through healthy eating, being more physically active, and making other changes to your usual habits.

Connect with Nutrition, Physical Activity, and Obesity

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People who lose weight gradually and steadily (about 1 to 2 pounds per week) improve their changes of keeping weight off. Learn more...

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Ring in a healthy new year by teaching kids the importance of food, nutrition and eating skills: food to fuel busy, successful lives; nutrition to nourish strong bodies and smart brains; and eating skills to enjoy the social aspect of meals with family and friends.

As with any part of raising children, no one does a perfect job with nutrition. As a parent, grandparent or adult caregiver, you can help to raise healthy eaters during these critical years by doing your best to:

Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.

Provide calm, pleasant meal times where adults and children can talk together.

Remove distractions such as television, phones and tablets so that your attention is on each other.

Allow children to use their internal signals to decide how much and what to eat from the foods you set out for each meal.

Explore a variety of flavors and foods from different cultures and cuisines.

Share an appreciation for healthful food, lovingly prepared and shared with others.

Make simple food safety, such as washing hands, part of every eating occasion.

Teach basic skills for making positive food choices away from home.

Find credible food and nutrition resources when you don't know the answer.

While this may seem like an intimidating to-do list, two family habits go a long way to making all this happen: regular family meals and involving kids in nutrition from the ground up.

Make Family Meal Times a Priority

Sometimes a very simple act can have important, long-lasting benefits. According to parenting and health experts, that is exactly the case with family meal times. Eating and talking together helps to:

Foster family unity

Prevent behavior problems at home and school

Enhance academic success

Improve nutrition

Promote healthy weight for kids

With that impressive list of benefits, it's worth making the time and effort to enjoy more family meal times each week. Look for easy ways to add just one family meal to the schedule. If evenings seem too hectic for family dinners, set aside time for a weekend breakfast or lunch. After a month or two of this new pattern, you can add another family meal each week. Before you know it, you will be eating together on most days.

Get Kids Involved in Nutrition

This one is fun for everyone and it can happen anywhere - your kitchen, the grocery store or a community garden. Every trip through the supermarket can be a nutrition lesson. Kids can learn to categorize food into groups: grains, fruits, vegetables, dairy and protein foods. They can choose new foods they want to try, including picking out a new fresh, frozen, canned or dried fruit each trip. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.

Nutrition is just one of many reasons to have a garden. The process of planting, watching over and harvesting a garden provides daily opportunities for children to learn valuable lessons and enjoy physical activity, while reaping the fruits (and vegetables) of their labor.

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Ring in a healthy new year by teaching kids the importance of food, nutrition and eating skills: food to fuel busy, successful lives; nutrition to nourish strong bodies and smart brains; and eating skills to enjoy the social aspect of meals with family and friends.

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Each January, millions of Americans make resolutions to eat more healthfully and lose weight, but many lose steam along the way. If you have trouble keeping your resolutions or meeting your goals, make this the year you create a solid plan that sets you up for success!

Start by Assessing Your Food Choices and Lifestyle

Keep track of what you eat and drink and how much physical activity you get so you can identify behaviors you would like to change.

One Large Goal can Seem Overwhelming

Break big goals into smaller, more specific goals, and include a list of realistic changes in your daily routine to achieve these specific goals. For instance, divide big and vague goals like "I will eat better" into smaller, more specific goals like "I will eat one more piece of fruit per day." Remember, while your goals should be challenging, they should also be reachable.

Make Sure the Goals You Set are Measurable

The goals must provide answers to "How much?" or "How many?" so you can easily review and track your progress. Evaluate your progress every week or two, and update your plan based upon your current progress or circumstances. Make sure you are giving yourself enough time to achieve each smaller goal so you are not discouraged if you haven't met them.

Seek Help from a Qualified Health Professional

A registered dietitian nutritionist is your best source of reliable and up-to-date food and nutrition information. An RDN can also help you determine measurable and achievable goals, as well as a plan to help you achieve them and support along the way.

For more information on how to stick to a healthy weight-loss plan this year, find an RDN in your area.

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eat right
new year
new year's resolution
academy of nutrition and dietetics

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Each January, millions of Americans make resolutions to eat more healthfully and lose weight, but many lose steam along the way. If you have trouble keeping your resolutions or meeting your goals, make this the year you create a solid plan that sets you up for success!

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Madison School Nutrition

My Plate

National Nutrition Month

Resource Guide for Jefferson County