Don’t blow meal sizes out of proportion

A Centers for Disease Control and Prevention report, “The New Abnormal,” says the average serving of a hamburger and French fries at a restaurant today is three times beefier than in the 1950s. Sodas have gone from an average of 7 ounces to 42! On top of that, since the mid-1980s, calorie counts and portion sizes of the most popular fast-food entrees have bulked up by 12 percent and 25 percent respectively.

No wonder the U.S. obesity rate has gone from around 15 percent in 1980 to 42 percent today. So let’s get portions of animal protein and carbs back in proportion.

■ One serving of animal protein equals 3 to 4 ounces (21 to 28 grams protein) per meal. Depending on age and activity level, you need three to six servings daily.

■ One serving of 100% whole grains equals 1/2 cup cooked brown rice, 100% whole grain pasta, oatmeal or other cooked grain; one slice 100% whole grain bread; or 1 ounce of 100% whole grain cereal. You should aim for 3 to 6 servings daily.

■ Check out nal.usda.gov/fnic/dri-calculator/ to find your more precise nutritional needs/portion sizes.

Have diabetes? Make lifestyle changes

Each health-bestowing choice you make — about food, activity, sleep and weight — may challenge you, but they’re what set you apart from the crowd and give you a shot at a long and happy life.

That became crystal clear recently when a study in JAMA Internal Medicine found that taking statins when you have diabetes may reduce your heightened risk of heart disease, but it makes diabetes worse. Turns out statins boost glucose levels, cause acute glycemic complications and make it more likely that you’ll have to increase the number of glucose-lowering meds you take.

Clearly, making lifestyle changes to put diabetes in remission — no red or processed meats or ultraprocessed foods, no added sugars/syrups; adopting a plant-based diet; getting 60 minutes of physical activity most days — is the smart move because for most folks those moves will lower heart-damaging LDL cholesterol, too.

The Monday Campaigns (mondaycampaigns.org) Meatless Monday Culinary Ambassadors can help. For example, chef and doctor Robert Graham suggests you make cruciferous veggies like cabbage, Brussels sprouts and broccoli a tasty main course by tossing with olive oil, pepper, garlic and a squeeze of lemon before oven-roasting.