I got this in my email...just passing it on
*
Keeping Count of the Extras
http://www.caloriesperhour.com/

Hello Dana,

Sometimes we do a good job of following our diet plan, except when
we don't account for the little extras that we let slip by and ruin
everything. Some foods should only be eaten occasionally, if at
all. And we should always account for them.

This includes junk foods such as chips, cakes, frozen desserts,
cookies, candy and non-diet sodas, to name but a few. This category
also includes most fast foods, which are usually low in nutrients
and high in salt, sugar and fat.

Limit these foods to no more than one small portion a day. And even
then, only if you are eating a nutritious and balanced diet, and
are physically active. Examples of one portion include:

1 unfilled doughnut
2 small cookies
1 oz chocolate
2 tablespoons cream or mayonnaise
1 can non-diet soda
1 oz potato chips
1/2 cup ice cream

This does not mean a small portion at each meal -- moderation is
key.

As a general rule of thumb, eat fruit, vegetables, whole grains,
legumes, reduced-fat dairy products and lean cuts of meats 95 per
cent of the time, and indulge in "extras" no more than 5 per cent
of the time.

Healthy regards,
Megan Porter, RD
http://www.caloriesperhour.com/news.html

thanks 4 the info!