Lynn Little
Washington County Office
7303 Sharpsburg Pike
Boonsboro, Maryland 21713
TEL 301-791-1504
FAX 301-791-1048
llittle@umd.edu
News Release
FOR IMMEDIATE RELEASE
DATE: 2/20/2013
Everything in Moderation
Some foods are healthier than others; however, there are no “good” or “bad” foods. All
of your favorite foods can fit into a well-balanced diet with a little planning. Moderation
is the key and it will allow you to avoid the feeling of deprivation often associated with
the word “diet.”
Look at your plate. A good rule of thumb is to visualize your plate before filling it up.
MyPlate (www.choosemyplate.gov) recommends that half of your plate should be
reserved for fruits and vegetables and the other half should consist of grain products and
lean meats, beans or other protein source.
Listen to your body. Keep in mind that the more you put on your plate, the more likely
you are to consume excess calories. Try using smaller plates and go back for more if you
are still hungry. This is where listening to your body is key. Many people eat quickly
and continue eating past the point of fullness. By stopping when you feel satisfied and
avoiding the urge to finish everything on your plate, you will consume fewer calories.
Rather than serving foods family style try portioning all your foods onto plates in
advance. It will be easier to control portion sizes.
When snacking, avoid eating directly from the bag or box. This can lead to mindless
eating with no way to determine exactly how much you have consumed.
Practice estimating portion sizes using common objects such as:
o 1 deck of playing cards = a 3 ounce serving of meat
o A baseball = 1 cup of fruits and vegetables
University of Maryland Extension programs are open to all citizens and will not discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry, or
national origin, marital status, genetic information, or political affiliation, or gender identity and expression.
A hockey puck = a 3-ounce bagel
3 dominoes = 1 ½ ounces of natural cheese, such as cheddar
A computer mouse = a medium potato.
The tip of your thumb to the first joint = 1 teaspoon of margarine or
butter
o A tennis ball = 1 cup of pasta
o A 9-volt battery = 1 tablespoon of peanut butter
o A CD = 1 ounce slice of bread
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Check out the information on portion and serving sizes at
http://hp2010.nhlbihin.net/portion/keep.htm. You can download a Serving Size Card
(PDF file) to help you recall what a standard food serving looks like. Cut out the card and
laminate it for long time use. At this link you can also check out the menu planner and
sample menus for weight loss.
When striving for moderation in all foods you may be amazed at how it will impact and
reduce your daily caloric intake.
University of Maryland Extension programs are open to all citizens and will not discriminate against
anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry,
or national origin, marital status, genetic information, or political affiliation, or gender identity and
expression.