Nutrition

Today, about one of three American kids and teens are overweight or obese, nearly triple the rate in 1963. Among children today, obesity is causing a broad range of health problems that previously weren’t seen until adulthood. These include high blood pressure, type 2 diabetes and elevated blood cholesterol levels. There are also psychological effects. Obese children are more prone to low self-esteem, negative body image and depression. However, there’s good news: Obesity can be stopped. And it doesn’t take high-tech treatments or cutting-edge medications. The solution begins and ends with the daily decisions we make. It is not only important to watch the quality of foods you are eating it is important to watch how much you are eating too. It is possible to over-eat even healthy food choices, which can lead to excess calories, weight gain and other health issues. However, measuring serving sizes doesn't need to be a complicated task. Use these everyday objects as visuals to guide how much food you are putting on your plate and as an easy way to keep your serving sizes (and waistline!) in check. **SERVING SIZE** **=** **VISUAL**

1 cup of fruits (1 medium fruit) or vegetables or whole grains **=** A baseball, tennis ball, one fist, or ice cream scoop ½ cup of fruits/vegetables or whole grains **=** 2 golf balls  3 ounces of beef, poultry or fish **=** An iPod, a deck of cards, box of crayon 1 ounce of meat **=** 1/4 cooked beans, 1 egg, 1 Tablespoon of peanut butter 1 pancake = CD/DV 1 baked potato **=** A computer mouse or 1 medium fist 1 piece of bread **=** An index card or 1 cassette tape 1 piece of cornbread or a roll **=** 1 bar of soap 2 tablespoons of peanut butter **=** 1 ping pong ball 1 teaspoon of olive oil = A standard size postage stamp 1 teaspoon of margarine = 1 dice 1 ounce of cheese = 3-4 dice 1 ounce of nuts = 1 handfull or 1 golf ball 1 ounce of chips or pretzels = 2 handfulls For more information on heart healthy eating go to [|www.Heart.org/Nutrition] or contact the American Heart Association at inquiries@heart.org or (800) 242-8721.