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Protein 3 servings daily as the mens protein portion. 2 servings daily as the womens protein portion. Examples: One serving equals the size of: Meat and.

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Presentation on theme: "Protein 3 servings daily as the mens protein portion. 2 servings daily as the womens protein portion. Examples: One serving equals the size of: Meat and."— Presentation transcript:

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2 Protein 3 servings daily as the mens protein portion. 2 servings daily as the womens protein portion. Examples: One serving equals the size of: Meat and poultry – 3 oz (deck of cards) Fish – 3 0z (checkbook) Peanut Butter 2 Tblsp. (golf ball) Almonds ¼ cup (23 almonds)

3 Grains Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible. Examples: One serving equals the size of: Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun). Index card Cooked Grains 1/2 cup cooked oats, rice, pasta. Billiard ball Dry cereal 1/2 cup flakes, puffed rice, shredded wheat. Billiard ball

4 Fruits and Vegetables Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible. Examples: One serving equals the size of: Raw fruit 1/2 cup raw, canned, frozen fruit. Billiard ball Dried fruit 1/4 cup raisins, prunes, apricots. An egg Juice 6 oz 100% fruit or vegetable juice. Hockey puck Raw vegetables 1 cup leafy greens, baby carrots. Baseball Cooked vegetables 1/2 cup cooked broccoli, potatoes. Billiard ball

5 Dairy Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible. Examples: One serving equals the size of: Cheese 1 ounce or 1 thin slice of cheese. A pair of dice Milk 1 cup milk, yogurt, soy milk. Baseball

6 Fats and Oils Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible. Examples: One serving equals the size of: Fat & Oil 1 tsp butter, margarine, oil. One dice

7 300 Calories

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10 350 Calories

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13 400 Calories

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16 Quiz 1. One slice of bread should be about as big as: a CD. an index card. a deck of playing cards. the palm of your hand

17 An index card

18 Which of the following is ONE serving of grains? 1/2 cup of cooked rice or pasta 1 cup of cooked rice or pasta 1 small (3-4 inch) bagel 1 (4-ounce) muffin 2 (4-inch) pancakes

19 1/2 cup of cooked rice or pasta

20 How big is one serving of peanut butter? 1 teaspoon 2 teaspoons 1 tablespoon 2 tablespoons

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22 How many ounces are in one serving of meat (chicken, beef, pork, etc.)? 3 ounces 4 ounces (quarter pound) 6 ounces 8 ounces (half pound

23 3 ounces

24 Which of the following objects is comparable to the size of one meat serving? Bar of soap Index card Deck of playing cards Stack of business cards

25 Deck of playing cards

26 How many servings of protein- rich (meat, beans, eggs) foods should an adult aim to get each day? 1-2 servings 3-4 servings 5-6 servings

27 3-4 servings

28 How big is one serving of cooked legumes (beans, lentils, etc.)? 1/4 cup 1/2 cup 3/4 cup 1 cup

29 1/2 cup

30 How many servings of fruit should an adult aim for each day? 1-2 servings 2-5 servings 5-9 servings

31 2-5 servings

32 How big is one serving of dried fruit? 2 tablespoons 1/4 cup 1/2 cup It depends on the type of dried fruit you're measuring

33 1/4 cup

34 How many ounces are in one serving of fruit juice? 4 ounces 6 ounces 8 ounces 12 ounces

35 6 ounces

36 Which of the following represents one fruit serving? A - One medium orange or apple B - One cup of juice C - Half a grapefruit All of the above Both A and B

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38 One serving of cheese is about the size of a golf ball. a pair of dice. a tea bag. an egg

39 A pair of dice

40 Which of the following represents one serving of dairy? A - 1 ounce of cheese B - 1/2 cup of frozen yogurt C - 8 ounces of milk D - 4 ounces of fat-free yogurt All of the above A and B only A, B, and C

41 A, B and C

42 Which of the following represents one serving of vegetables? A - 1 cup of salad or lettuce B - 1/2 cup of corn or cooked vegetables C - 1 small potato D - 1 cup of baby carrots All of the above A and B only

43 All of above

44 Which of the following 9-inch dinner plates is properly divided? Fill 1/2 the plate of fruits and/or vegetables, 1/4 of the plate with protein-rich foods, and 1/4 of the plate with grains. Fill the plate with equal portions (1/3 each) of fruits and/or veggies, protein, and grains. Fill 1/2 the plate with whole grains, 1/4 of the plate with protein, and 1/4 of the plate with vegetables. Fill most of the plate with

45 Fill 1/2 the plate of fruits and/or vegetables, 1/4 of the plate with protein-rich foods, and 1/4 of the plate with grains.

46 How many servings of dairy should an adult aim for each day? 0-1 servings 2-3 servings 4-5 servings

47 2-3 servings


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