Double the Pleasure, Half the Fat. Eat half an oversized portion or split an entree. Large steaks, fajitas, pasta, and Chinese food can easily feed two people.
Nuts—In a Nutshell
| Nut(1 oz.) | Calories | Fat(g) |
| Almonds, dry roasted | 167 | 15 |
| Cashews, dry roasted | 163 | 13 |
| Corn nuts | 124 | 4 |
| Macadamia nuts | 199 | 21 |
| Peanuts, dry roasted | 164 | 14 |
| Pecans, raw | 190 | 19 |
| Pistachios, dried | 164 | 14 |
| Sunflower seeds | 162 | 14 |
At a dinner party, one should eat wisely, but not too well, and talk well, but not too wisely.
—W. Somerset Maugham
Cut Your Servings Down to Size. For healthy eating all you need is 3 ounces of cooked meat or poultry at a single serving. That’s a piece of meat about the size of a deck of cards or half a chicken breast or a leg and a thigh.
Shrimp Got a Bad Rap. Even though shrimp and crayfish have a tad more cholesterol than other fish, they’re still low in total and saturated fat.
Daily Bread. Most adults need at least 6 servings daily of breads, cereals, and starchy vegetables, but what is a serving? Here are some serving examples: 1 slice of bread, 1 cup cooked rice or pasta, 1 cup flaked cereal, ¼ cup nugget- or bud-type cereal, ½ cup cooked cereal, or ¼ to ½ cup starchy vegetables.
Reality Check. You may think a bagel is 1 serving. Think again. Today’s jumbo bagels could be 2 to 3 servings.
The Yolk’s on You. Eat no more than 3 or 4 egg yolks per week. Count most baked goods as ½ an egg yolk per serving.
Watch Out! A restaurant-size portion of pasta could be 3 to 6 servings. Pay close attention to the amount you’re eating. Take leftovers home for lunch the next day.
Bowl Yourself Over. Depending on the size of your bowl of cereal, it could be 2 to 4 servings.
What’s One Serving? One medium piece of fruit, ½ to 1 cup cooked or raw vegetables, or ½ cup fruit or vegetable juice is one serving.
Dairy Diary. One serving of dairy products is 1 cup skim or 1% milk, 1 cup nonfat or low-fat yogurt, or 1 ounce nonfat or low-fat cheese.
Nice to Meat You. One serving is 4 ounces raw meat, poultry, or fish (3 ounces cooked).
Big Fish, Small Serving. Here’s an easy way to figure the serving size of fish: It’s the same size as a 3-ounce can of tuna.
Munchie Mania. Watch how much you’re eating at snack time. It’s easy to sit down to watch the movie of the week and polish off an entire bag of potato chips. Instead, remove the number of chips you plan to eat from the bag, seal up the rest, and put them back in the pantry.
How Many Grams of Total Fat Should You Eat in a Day?
| If you eat… | You can have… |
| 1,200 calories | 40 grams of fat |
| 1,500 calories | 50 grams of fat |
| 1,800 calories | 60 grams of fat |
| 2,000 calories | 67 grams of fat |
| 2,500 calories | 83 grams of fat |
Keep Your Intake of Saturated Fat at 8 to 10 Percent of Total Calories. So, if you normally eat 1,500 calories a day, you can have 13 to 17 grams of saturated fat.
A New Angle on Meat. Slice meat on an angle and fan it out on the plate to make a small portion look twice as large.
Crackers Count. One serving is not the whole box. Read the label and munch accordingly.