Samuel A. Kojoglanian, MD, FACC, FSCAI

Have you ever wondered what one serving looks like? Using everyday objects as a guide when dishing up food will help you greatly!

Lean protein such as tenderloin or chicken: One deck of cards.
Cereal, pasta, rice or other grains: baseball.
Fish: checkbook.
Nuts, dried fruit, hummus or peanut butter: golf ball.
Butter: your fingertip.
Cheese: three small dice.
Sweet potatoes: Computer mouse.
Fruit juice: ½ of a small milk cartoon-size.

Have you ever wondered how much potassium you should have and why it’s important?

We should consume up to 4,700milligrams (mg) of potassium (for those with normal functioning kidneys), which helps decrease blood pressure and control electrical heart activity, reduce kidney stones and reduce bone loss in elderly. Approximately how many milligrams are in common foods?

Sweet potato: 700mg
Beet greens, ½ cup, cooked: 650mg
Yogurt, 8oz: 580mg
Halibut, 3oz; 500mg
Banana: 400mg
Milk: 375mg
Kidney beans, ½ cup, cooked; 350mg
½ cup of orange juice: 300mg

We should limit our salt intake to 1,500mg for better blood pressure control. Once you limit your salt intake, you actually limit “bad foods” and higher portions which is a sure way to lose weight!
One individual package of soy sauce: 502mg
One tablespoon of soy sauce: 902mg
Soup: 650mg
Frozen dinners: up to 1,300mg

Healthy eating comes from healthy choices. Read the labels. Watch your portions. And be good to yourself!

Posted in: Blog.
Last Modified: September 26, 2014