RICK SMITH / Associated Press
One serving of a muffin should be about the size of two of those Easter favorites, Marshmallow Peeps. |
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The breakfast version of a cupcake, people may mistake the often-fruit-filled muffin for a healthful treat. What it really is, however, is dessert in disguise.
“Muffins tend to be high in fat, so keep the portion small,” recommends Kathleen Zelman, a registered dietitian and the director of nutrition for WebMD. Better yet, avoid store-bought muffins and make your own, swapping out the oil and replacing it with nonfat or low-fat yogurt, unsweetened applesauce or prunes. “Muffins loaded with fruit, bran or shredded veggies like carrots or zucchini pump up the nutritional value.”
Muffins fall into the grains section of the food pyramid. The government recommends that a woman 31 to 50 consume 6 ounces of grain products each day, with at least half of those being whole grains, which contain B vitamins, dietary fiber and iron.
The typical muffin accounts for 3 pyramid ounces. Beware of the extra-large muffin indulgence by reaching into your leftover Easter basket for a visual reminder of portion control.
One portion-sized blueberry muffin = 4 ounces = 2 Peeps, left over from the Easter candy aisle
Calories: 313
Carbohydrates: 54.2 g
Fat: 7.3 g
Protein: 6.2 g
New government diet regulations make constructing your daily dietary intake as simple as building an actual pyramid. But with help visualizing portion sizes, at least some of the mystery surrounding your favorite foods can be solved. Visit www.MyPyramid.gov for more information.
– CHRISTINA ORLOVSKY
