Healthy eating involves choosing the right foods, especially in the right quantities. Most people have no problem with making decent food choices. However, when it comes to figuring out portion sizes, that’s another story.

As a society, the idea of “bigger is better” has been ingrained in our minds, and representations of this ideology can be seen in portion sizes offered at restaurants. These jumbo sized meals are multiple portions and an excess of calories offered in one sitting, making it more challenging for the average person to figure out what an actual serving size equates to.

Well how does one navigate this crazy world of oversized food portions? The first step would be to know the difference between a serving size and a portion size.  A serving size is a recommended standard measurement of food, while a portion is the amount of a specific food eaten, which can contain multiple servings. For example, bagels are often sold in sizes that constitute 2 servings, but most people often eat a portion size of two halves of the bagel under the impression that it is 1 serving size.

To overcome portion distortion, always check nutrition labels, and measure out portions of food so that you can become acquainted to what a serving size of that food item looks like.  You can check out the printable portion size guide here, which is an accurate visual representation of portion sizes of commonly eaten foods.

Here are some general guidelines for the number of recommended daily servings from each food group:

• Grains : 6 ounces  a day
• Vegetables: 2 ½ cups a day
• Fruit: 2 cups a day
• Lean meats and beans:  5 ½ ounces a day

Once you start reading food labels, and in particular paying attention to portion sizes and serving sizes, you are much more likely to consume your calories wisely.

Breakfast is truly the most important meal of the day. Not only does it give your body a jolt of energy that enables you to function more efficiently, it also provides other health benefits.

Eating a healthy breakfast:

• Helps manage and maintain your weight by reducing hunger throughout the day, and making you less likely to overcompensate with extra calories at lunch and dinner.
• Keeps your metabolism revved up. Skipping meals switches your body into ‘conservation mode’, which slows your metabolism.
• Can help improve your concentration and memory throughout the day.
• Provides your body with adequate nutrients needed to function optimally. Missing out on breakfast short changes you on important nutrients.

Although it is important to eat breakfast, it is also just as important to be mindful of what you eat for breakfast. Add in whole grains for a high fiber, high energy boost. Go lean with protein, mix in fresh produce, and don’t forget the dairy.

Try some of the following:

• Peanut butter and banana on whole grain bread
• Granola and low-fat yogurt
• Cereal with berries and plant based milk
• Oatmeal with raisins and walnuts
• Scrambled eggs with whole-grain toast
• Breakfast smoothie
• Greek yogurt and assorted fruit
• Whole wheat English muffin with  a hard-boiled egg

I’m an avid tea drinker, so much so that almost not a day goes by without having at least a cup full. (And by cupful I really mean a mug full).  See, my early introduction to tea began as a youngin’.  Lipton was a staple in my household.  And then there was Tetley. Bold, stern and dignified.

Growing up, coffee was definitely not an option as far as warm beverages were concerned.  However that did little to stop me from falling in love with its enticing aroma. And no, this post is not about the forbidden warm beverage which I didn’t get to try until I got into college.  That, I will talk about that in a later post. This post is of course about tea.

Now where was I?  Yes, Tea. Tea was always there. Embedded in an almost ritualistic form at mealtimes. Always comforting and warm and sensible and just, charming. However, even with that much awareness and association, I did not realize how fun and adventurous it could be until in my teens when I tried flavored tea. Suddenly, my taste buds were awakened by the zing of lemon infused with herbs, and Hibiscus infused with what have of you (You get the point, I’m sure). And thus my experimenting with different kinds and types of tea, began.

Fast forward to present day and I have an entire section of my kitchen cabinet dedicated to tea. There are just so many enticing flavors out there; coupled with genius packaging that is bound to pique your interest. Personally, whenever I go to the grocery store, I have to will myself not to walk through the tea aisle because it’s almost hard to resist purchasing something new.

Before I got to where I am now, a tea fanatic, I will take it upon myself to enlighten you about the different types of tea out there, and their health benefits.

All types of tea- white, green, oolong and black tea come from the same plant, Camellia Sinensis. Each type of tea has its own characteristics with regards taste, differing health benefits, and even different levels of caffeine which can be attributed to its degree of processing. Let’s explore each.

White Tea

White Tea is known to be the ‘purest’ of all teas. This is because it has undergone the least amount of processing.  It is derived from immature tea leaves that are picked right before the buds are fully developed. Due to this, they have the least amount of caffeine and are a good choice of tea for those that may be watching their caffeine intake. The result is a sweet, light and delicate flavor. Also, due to minimal processing, they contain more nutrients than their black or green counterparts.

• The abundant antioxidants boost the immune system
• It consists of flavonoids, a class of antioxidants which inhibit the growth of cancer cells and prevent the development of new ones
• It has the most potent anti-cancer properties compared to other teas due to minimal processing
• It contains catechins, an antioxidant that reduces ‘bad cholesterol’ (LDL)
• It promotes healthy, radiant skin

Black Tea

Black tea is made with fermented tea leaves and contains the highest caffeine levels out of all the teas.  Due to this characteristic, this type of tea is fitting for one who may be seeking a boost of energy. It serves as the backbone of blended and instant teas such as Chai and Earl Grey.  It is robust, with a strong flavor.

• It provides an efficient energy boost
• It contains flavonoids that promote cardiovascular health by preventing damage to artery walls
• Polyphenols in tea seem to help in preventing the formation of potential carcinogens
• It is composed of catechins which studies have shown to help suppress tumors
• It aids digestion

Green Tea

Green tea originated in China, and it is processed in a variety of ways depending on the type of green tea being produced. It is unfermented, and the tea leaves are usually steamed or heated with dry heat which preserves most of the antioxidants. It has an earthy, bitter-sweet taste.

•  Green tea extract can boost metabolism to help the body burn fat
• It has been found to effectively lower levels of triglycerides and cholesterol in the body
• It contains antioxidants that are helpful for warding off aging and cellular damage
• Green tea has been linked to reduce the risk of several types of cancer such as skin cancer, breast cancer and pancreatic cancer

Oolong Tea

Oolong tea is partially fermented, with the taste deeply varied within its subgroup. Flavors span thick and woody to sweet and fruity. Greener oolongs will have less caffeine content and darker oolongs contain high caffeine content. It is full bodied with a flavorful fragrance.

• It contains significant levels of fluoride, which  helps prevent against the formation of dental carries
• It combats skin aging
• It lowers levels of ‘bad cholesterol’ (LDL)
• It aids digestion

Pu-erh Tea

Pu-erh tea is made from aged, fermented leaves. It is made either as loose leaf tea, but most commonly, the leaves are pressed into cakes. The process of fermenting the tea refines its flavor and character. It has a rich, dark, earthy flavor.

• It contains high amounts of flavonoids, which are aggressive in lowering blood pressure and ‘bad cholesterol’ LDL
• Studies have shown that this tea may decrease body mass and increase metabolism

Herbal Tea

Herbal teas are not ‘true teas’ because they are not made from the leaves of   the Camellia Sinensis plant which the aforementioned teas originate from.  It is sometimes referred to as tisane. Herbal teas can be broken into three categories: rooibos teas, mate teas, and herbal infusions.

Rooibos Tea

This also known as red tea, and is made from South African red bush. It has a high level of Vitamin C and antioxidants, and it is caffeine free. Rooibos teas aid digestion, and help to support your immune system.

Mate Tea

Mate tea is derived from the leaves and twigs of the yerba mate plant. It contains caffeine, so this type of tea is ideal for coffee lovers. It also consists of antioxidants, amino acids, polyphenols, vitamins and minerals. It supports cardiovascular health and it boosts the immune system.

Herbal Infusions

Herbal infusions are comprised of pure herbs, flowers, and fruits. Examples are Chamomile, which is purported to promote relaxation and Peppermint, which aids in digestion.

In conclusion, all types of tea have numerous benefits and are a healthy addition to any diet. It is my hope that you will become (1) just as passionately gaga about tea as I am or (2) incorporate it more into your diet.