BREAKFAST Creamy oatmeal (cooked in milk): ½ cup uncooked oatmeal 1 cup fat-free milk 2 Tbsp raisins 2 tsp brown sugar Beverage: 1 cup orange juice LUNCH Taco salad: 2 ounces tortilla chips 2 ounces cooked ground turkey 2 tsp corn/canola oil (to cook turkey) ¼ cup kidney beans* ½ ounce low-fat cheddar cheese ½ cup chopped lettuce ½ cup avocado 1 tsp lime juice (on avocado) 2 Tbsp salsa Beverage: 1 cup water, coffee, or tea** DINNER Spinach lasagna roll-ups: 1 cup lasagna noodles(2 oz dry) ½ cup cooked spinach ½ cup ricotta cheese 1 ounce part-skim mozzarella cheese ½ cup tomato sauce* 1 ounce whole wheat roll 1 tsp tub margarine Beverage: 1 cup fat-free milk SNACKS 2 Tbsp raisins 1 ounce unsalted almonds

WHAT NUTRIENTS ARE IN THE HAMBURGER BUN? WHAT FOOD GROUP IS THE HAMBURGER BUN? CARBOHYDRATES GRAINS

WHAT NUTRIENTS ARE IN THE LETTUCE? WHAT FOOD GROUP IS THE LETTUCE? FIBER VEGETABLES

WHAT NUTRIENTS ARE IN THE TOMATOES? WHAT FOOD GROUP IS THE TOMATOES? FIBER VEGETABLE

WHAT NUTRIENTS ARE IN THE HAMBURGER MEAT? WHAT FOOD GROUP IS THE HAMBURGER MEAT? PROTEIN

A serving is a specific amount of food defined by common measurements, such as cups or tablespoons. A portion is the amount of food you put on your plate.

One medium orange or apple is the size of a tennis ball, which equals 60 calories.

Half a cup of cooked carrots is equal to the size of a baseball Raw leafy spinach is equal to two baseballs and is equal to one serving of vegetables.

Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories

Two-thirds of a cup of low-fat cottage cheese is about the same as four dice and equals one protein/dairy serving, or about 110 calories. One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protein/dairy serving, or about 110 calories.

A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories. A 2-ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving, or about 45 calories. It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories.

How would you be able to use what you learned about serving sizes in this type of Thinking Map (Bridge Map)? Do one for each Food Group: Vegetable, Fruit, Protein, Grains, Dairy. Relating Factor: __________________

Nutrients Food Pyramid Reading Food Labels

1.CARBOHYDRATES 2.FIBER 3.PROTEIN 4.FATS

DEFINITION: ARE THE STARCHES AND SUGARS PRESENT IN FOODS SIMPLE: -SUGARS -FRUCTOSE & LACTOSE -FOUND IN FRUIT & MILK COMPLEX: -STARCHES -FOUND IN WHOLE GRAINS, SEEDS, NUTS, POTATOES

DEFINITION: IS AN INDIGESTIBLE COMPLEX CARBOHYDRATE THAT IS FOUND IN THE TOUGH, STRINGY PARTS OF VEGETABLES, FRUITS, AND WHOLE WHOLE GRAINS

DEFINITION: NUTRIENTS THAT HELP BUILD AND MAINTAIN BODY CELLS AND TISSUE COMPLETE PROTEIN -ALL 9 ESSENTIAL AMINO ACIDS -FOUND IN FISH, MEAT, POULTRY, EGGS, MILK, CHEESE, YOGURT INCOMPLETE PROTEIN -LACK ONE OR MORE OF ESSENTIAL AMINO ACIDS -FOUND IN BEANS, PEAS, NUTS, WHOLE GRAINS

DEFINITION: FATS ARE A TYPE OF LIPID, WHICH IS A FATTY SUBSTANCE THAT DOES NOT DISSOLVE IN WATER SATURATED FATS -ANIMAL FATS (EGGS YOLK, BEEF, PORK) -TROPICAL OILS (COCONUT OIL) UNSATURATED FATS -OLIVE OIL, CANOLA OIL

BREAKFAST 2 Egg Whites___Calories Food Group: Protein Nutrients: Protein 2 Pieces of Toast____Calories Food Group: Grains Nutrients: Carbs 1 Cup Skim Milk____Calories Food Group: Milk Nutrients: Protein Total Calories for Breakfast:_____ Compared to McDonald’s Egg McMuffin: _____

DINNER Lemon Peppered Chicken Breast___Calories Food Group: Protein Nutrients: Protein Green Beans____Calories Food Group: Vegetables Nutrients: Fiber Water____Calories Total Calories for Dinner:_____ Compared to McDonald’s Big Mac with Medium French Fries and Large Coke: _____