4 foods you can enjoy in bigger portions

When the food on your plate or in your bowl doesn’t match a proper, healthy serving size, you may have “portion distortion.” But the four foods below come with plentiful health benefits — and you can probably eat more of them than you think, tells Kristin Kirkpatrick, MS, RD, LD, a registered dietitian and wellness manager for the Cleveland Clinic Wellness Institute on Health Cleveland Clinic.org.

1. Berries

Berries contain an amazing amount of antioxidants, vitamins and minerals — all in a tiny, power-packed package. These sweet or tart treats come with an extra benefit: You can snack on them by the handful. 

2. Green vegetables

If you want to improve the ratios on your dinner plate, add more vegetables, which people tend to under-eat, and smaller portions of proteins such as meat, which people tend to overdo. 

3. Walnuts

Many people avoid eating walnuts because of their fat content. But keep in mind the type of fat they contain. A good snack portion of walnuts is 1/4 cup, which contains 11 grams of polyunsaturated fat. Polyunsaturated fat can help reduce cholesterol levels in the blood and lower the risk of heart disease. In addition to containing this beneficial fat, walnuts are a good source of fiber and vitamin B6. And they’re the only nuts that contain omega-3 fatty acids.4. Starchy vegetables

4. Starchy vegetables

Starchy vegetables provide a wide range of vitamins, minerals, antioxidants and fiber. They include white potatoes, sweet potatoes, pumpkin and a variety of winter squashes, green peas and corn. When eaten in moderation, they provide a rich source of vitamin B-6 and potassium. Generally, 1/2 cup is a good — and filling — serving size for starchy vegetables. 

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