Fruits and Veggies:
• Most people need 4.5 cups per day (that's about 1.5 cups per meal).
• Keep 'em low in fat.
• Get a variety of colors: dark green, orange, blue/purple, white or red.
• Vegetables should fill about 1/2 the plate.
• Most people need just 5 ounces per day.
• Include fish and beans each week.
• Choose protein items that are lean and prepare with little fat.
• Keep most servings about the size of a deck of cards.
• Protein should fill about 1/4 of the plate.
• Most people need to eat 3 servings of whole grains per day.
• Ideas include pasta, brown rice, oats, barley, couscous and quinoa.
• Keep 'em low in fat!
• Grains should fill about 1/4 of the plate.
Downsize your plates!
Make a decision to change the dishes in your kitchen. Rather than go the traditional route with the large dinner plates, downsize to smaller ones.
Use smaller bowls, smaller plates and smaller cups.
Smaller plates mean you put less food on the plate. It also means the plates take up less space in the cabinets and dishwasher or sink.
For example, large bowls need about 1.5 cups of cereal to look like a serving. The smaller bowls look full with just 1 cup. That is a savings of about 31,000 calories per year!
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.