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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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<p align="center"><a href="BOHEatWellBeFit.htm">Eat Well/Be Fit</a><!--mstheme--></font></td>
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<o:p>
<p class="MsoNormal" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
<span style="line-height: 150%">Today, there are twice as many overweight
children & three times as many overweight teens as there were just 20
years ago. The reason is simple: American children are eating more
calories and not getting enough physical activity. One factor in the
increased calorie load is the ever-growing portion sizes of foods &
drinks. Parents can play an important role by helping kids watch their
portions and being role models with their own healthy eating choices.
</span></font></p>
<p class="MsoNormal" style="margin: 1 5"> </p>
<p class="MsoBodyTextIndent" style="margin: 1 5">
<font face="Verdana" size="2">All Americans need to look more closely at
the <i>quantity</i> of their food choices in addition to the quality.
Since kids today have grown up in a world of enormous portions, parents
can help to bring their children back to the reality of proper serving
sizes. �Serving� size is defined as a standard amount of food or drink,
set by the USDA, to guide us as to how much to consume. �Portion� size is
the amount of food that one eats at one time. For example the serving
size of cereal is � of a cup. However, many people�s actual portion may
be more like 2 cups. One serving of bread is one slice. Typical
bakery-style bagels today are the equivalent of 4-5 slices of bread.
Depending on a child�s gender, age & activity level, this could meet up to
� of their starch needs for the entire day! Six ounces of fruit juice is
one serving, however many popular bottled juices are 20 ounces. Portion
sizes have grown in restaurants, packaged foods, bakeries and fast food
chains. In many cases this daily exposure to such large portions has
created a phenomenon sometimes called �Portion Distortion� where people
have simply lost touch with normal portion sizes.</font></p>
<p class="MsoBodyTextIndent" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
<span style="line-height: 150%">Parents <i>can </i>help children make more
appropriate choices. They can set a good example by preparing & eating
healthy foods in proper portions sizes. Parents can also have more meals
at home so that the portions can be better controlled; pack single-
serving snacks in a child�s lunch box; use smaller plates, bowls & cups to
encourage the child to eat smaller portions and or measure foods commonly
eaten once or twice like pasta, cereal or rice. The following chart will
be a good guideline as to what one serving is: </span></font></p>
<p class="MsoNormal" style="margin: 1 5"> </p>
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<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%"><u>
Dairy:</u> </span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">8oz
low fat milk or yogurt</span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">1 � oz
of cheese (the size of 2 dice or 2 dominos)</span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%"> </span></font><!--mstheme--></font></td>
<td width="144" valign="top" style="width: 1.5in; height: 3.7pt; border-left: medium none; border-right: 1.0pt solid windowtext; border-top: 1.0pt solid windowtext; border-bottom: 1.0pt solid windowtext; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; padding-bottom: 0in"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2">
<span style="line-height: 150%; text-decoration: underline">Lean
Meat: </span></font></p>
<p class="MsoNormal" style="line-height:150%" align="left">
<font face="Verdana" size="2"><span style="line-height: 150%">2-3oz
of meat, poultry, fish (about the size of a deck of cards or the
palm of your hands)</span></font><!--mstheme--></font></td>
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<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2">
<span style="line-height: 150%; text-decoration: underline">
Starches: </span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">1
slice whole grain bread, � cup rice or pasta (the size of an ice
cream scoop) , a small (3oz) potato ( the size of a computer
mouse), 1 pancake 4� in diameter, � a hamburger bun</span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%"> </span></font><!--mstheme--></font></td>
<td width="144" valign="top" style="width: 1.5in; height: 3.7pt; border-left: medium none; border-right: 1.0pt solid windowtext; border-top: 1.0pt solid windowtext; border-bottom: 1.0pt solid windowtext; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; padding-bottom: 0in"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2">
<span style="line-height: 150%; text-decoration: underline">Fruit/
vegetables:</span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">1
small piece of fruit (about the size of a baseball)</span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">6oz
fruit or vegetable juice</span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">� cup
cut up or canned fruit</span></font></p>
<p class="MsoBodyText" style="line-height:150%">
<font face="Verdana">1 cup raw leafy vegetables, � cup cooked or raw
vegetables</font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%"> </span></font><!--mstheme--></font></td>
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<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2">
<span style="line-height: 150%; text-decoration: underline">Added
Fats: </span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">1 tsp.
oil or butter (the tip of your thumb), 2 Tablespoons of natural
peanut butter (the size of a golf ball)</span></font><!--mstheme--></font></td>
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<p class="MsoNormal" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><span style="line-height: 150%">
<font face="Verdana" size="2">The fight against child obesity can start in
the home. Children should learn proper portions at an early age so that
they do not end up suffering from �portion distortion�. Smaller portions
mean fewer calories, and this balanced with plenty of physical activity
can help kids manage their weight.</font></span></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">A good
reference: </span></font></p>
<p class="MsoNormal" style="line-height:150%">
<font face="Verdana" size="2"><span style="line-height: 150%">USDA�s �How
Much are You Eating?� <u><span style="color:blue">
<a href="http://www.pueblo.gsa.gov/cic_text/food/how-much/eat.pdf" style="color: blue; text-decoration: underline; text-underline: single">
http://www.pueblo.gsa.gov/cic_text/food/how-much/eat.pdf</a></span></u></span></font></p>
<p class="MsoBodyText"><font face="Verdana" size="2"><b><i>Alison Lanifero
is a Registered Dietician at Beth Israel Deconess Hospital Needham. This
town-wide committee is composed of concerned professionals consisting of
the Needham Board of Health, Needham Public Schools, Beth Israel Deaconess
Hospital Needhams, Nutritionists, Physicians, Needham Park and Recreation
Department, TRIAD, Needham Physical Therapy, the Massachusetts Department
of Public Health and others. </i></b></font><!--mstheme--></font></td>
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