On May 22, Options for Independence held its 11th annual conference, “A World of Possibilities for People with Disabilities,” at the Holiday Inn in Auburn. Rebecca Johnson, assistant nutritionist from Cornell Cooperative Extension, presented a workshop on nutrition and wellness. Currently, Johnson is involved in the Eat Smart New York Program and the Expanded Food and Nutrition Education Program. She teaches individuals and groups of all ages and backgrounds how they can eat healthier no matter what their situation is. The workshop provided information on how to meet the daily food requirements put out by the U.S. Department of Agriculture.

Eating healthy doesn't have to be painful or boring. There are numerous ways for someone to incorporate a healthy lifestyle. Along with America's waistlines, portion sizes have significantly inflated. When it comes to food, bigger isn't always better. Even bagels have doubled in size. On average, a bagel should be about the size of a hockey puck or 3 inches in diameter and contain about 150 calories, which will also equal out to two servings of bread in the grain group. Picking out a bagel made from whole grains will up the nutritional value and digest better then a white refined carb.

Another way to help control portion sizes is to take plastic baggies and split your food into the suggested serving size. It has been found that individuals who eat from a bag or box will eat more food than an individual who separates their serving from the main container.

Millions of Americans are not getting enough fruits, vegetables or whole grains into their diet. Small steps can be made to help incorporate all of the requirements into our diets. By adding fruit cups or mini bagels to your breakfast, you have already increased your serving size of fruits and whole grains. A fruit smoothie, made with yogurt and strawberries, is also a great way to add dairy and fruit.

For lunch, lettuce, tomatoes and onions will increase your veggie requirements for the day. Pair your sandwich with a piece of fruit and you have yet another serving fulfilled.

For dinner, a three bean salad is a great way to load up on fiber and protein. Both fiber and protein are helpful in avoiding overeating because they make you feel fuller.

How do you know how much of each food group is recommended? The recommendations differ from person to person based on age, sex and physical activity. On average, women and men 19 years old are recommended to have 2 cups of fruit and 2-3 cups of vegetables a day.

For more information on the other food groups (grains, milk, meat and beans, etc.) visit the U.S. Department of Agriculture's Web site at www.mypyramid.gov. The Web site has many helpful tips, information about serving sizes and different types of food that will help you reach your recommended daily value.

Fresh fruit and vegetables can be very expensive. Johnson said that canned and frozen foods can be just as healthy as and much more inexpensive than fresh produce. Purchase canned fruit in natural juices or light syrup to avoid extra sugar and calories.

Checking labels and serving sizes can do wonders for your nutrition. Take the time to prepare foods at home as much as possible and when dining out, look for newly added salads and even fruit selections. Most fast food places offer healthier alternatives, but the temptations to gulp down super sized fries (which do not count as a vegetable serving) are hard to fight.

Amanda Derby is the housing advocate for Options for Independence.