Healthy Eating Tip: Moderation is Key!

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more. Have you ever felt like a failure when you give into temptation? Have you ever said to yourself, "well I already blew it by eating the cake at work - forget it, I give up." This is exactly why the "all or nothing" mentality just doesn't work. Instead, if you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. If you do opt for a main entree, ask for a to-go container when you place your order or when your food arrives so that you can portion out what you don't want to be tempted to eat. Remember - out of sight, out of mind! At home, use smaller plates, think about serving sizes in realistic terms, and start small.  Visual cues can help with portion sizes - your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Tips like these will help you keep things in moderation, without leaving you feeling deprived and on a diet.

Healthy wishes,


Maura, Marilyn, Jessica & Alissa
Your VT State Employees' Wellness Team