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How to Count Calories!
Portion Size
At the Triana Prevention Center we have been busy educating patients on the importance of healthy lifestyle choices. Since the holidays are quickly approaching we wanted to take a few minutes to: remind you of portion sizes, help you understand food labels, and encourage exercise to burn those extra calories.
Prevention
Consider both quality and quantity the next time you sit down to eat.
- Deck of Cards = 3-4 ounces of Meat/Poultry/Fish
- Baseball = 1 cup of Cereal, Pasta, or Raw Vegetables, Medium Piece of Fruit
- Tennis Ball = 2/3 Cup of Rice, or a Small Potato, or Dinner Roll
- 2 Golf Balls = 1/2 cup Cooked Vegetables
- 4 Dice = 4 Cubes of Cheese or 1 ounce of Cheese
Food Labels
Compare the fats, sugars, and sodium. Also, check for hidden fats and sugars (in the "Ingredients" section).
- Serving Size is for an average portion. If you eat 2 servings, you eat twice the values shown.
- Calorie Information gives the total number of calories per serving and the number of calories from fat.
- Total Fat is the combined grams of each type of fate in each serving of food you eat.
- Sodium may increase the risk of high blood pressure.
- Types of Fats include mono & polyunsaturated, saturated & trans fat. Eat less saturated & trans fats.
- Sodium may increase the risk of high blood pressure. Consume no more than 2,300 mg a day.
- Sugars are high in calories but provide no nutrients.
- Ingredients are listed by weight, from most to least. Check for sugars, salt, and high-fat ingredients.
Calories Burned During Exercise
| Activity (1 hour) | 130 lbs | 155 lbs | 190 lbs |
| Bicycling, stationary, moderate | 413 | 493 | 604 |
| Health club exercise, general | 325 | 387 | 474 |
| Jogging, general | 413 | 493 | 604 |
| Golf, using power cart | 207 | 246 | 302 |
| Dancing, general | 266 | 317 | 388 |
| Cleaning house, general | 207 | 246 | 302 |
| Walking, slow pace | 148 | 176 | 216 |
| Walking, moderate pace | 207 | 246 | 302 |
| Walking, very briskly | 312 | 348 | 408 |
| Shoveling snow, by hand | 354 | 422 | 518 |
For an initial appointment call 941-625-1990.
We accommodate same day appointments & accept many different health insurance plans. Contact us today & get on the road to good health. Your life depends on it!
LIVE RADIO SHOW!
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Dr. Triana also has a very informative live radio show that broadcasts on channel WCCF 1580 AM every Friday morning at 11:05-12:00. You can web-stream the broadcast live from www.wccfam.com or listen to previously recorded Radio Shows.
Case studies
Dr. Triana recently presented a case study at the Cleveland Heart Lab Symposium. read more...
FAMILY PRACTICE
The Triana Prevention Center is conveniently located on Harbor Blvd. in Port Charlotte. Dr. Triana offers same day appointments and is accepting new patients.