Think……. The portion you’re getting is probably NOT the portion you need! Though big portions taste good, you might be getting more FAT CALORIES JUNKY INGREDIENTS!
Grains How much do you need? 1 ounce of grains = 1 ounce of grains = ◦ 1/2 cup of oatmeal ◦ 1 cup of dry cereal ◦ 1/2 cup of cooked rice or pasta ◦ 1/2 of an English muffin TIP: One serving size is like the size of a CD, baseball, or computer mouse!
What about bread??? 1 slice of bread = size of 1 regular CD
Fruits/Vegetables Aim for 5-9 cups of BOTH fruits and vegetables of DIFFERENT COLORS each day 1 cup fruit = 1 small apple 1 banana 1 cup fruit salad ¼-1/2 cup dried fruit 1 cup vegetable= 1 cup of most raw or cooked vegetables 2 medium carrots or a dozen baby carrots 1 medium white potato 2 cups raw leafy green vegetables (like lettuce).
Meats/Nuts/Legumes Get at least 5 ½ ounces per day 1 ounce of meat or beans = ◦ 1 ounce of cooked lean meat, poultry, or fish ◦ 1/4 cup of cooked beans ◦ 1/4 cup of tofu ◦ 1 egg ◦ 1 tablespoon of peanut butter or 1/2 ounce of nuts or seeds
Meat TIP: One serving of meat = size of deck of cards
Dairy Dairy (including milk and cheese): Get about 3 servings a day 1 cup of dairy = ◦ 1 cup of milk ◦ 1 cup of yogurt ◦ 1.5 ounces of natural cheese (like cheddar or Swiss) 2 ounces of processed cheese (like American cheese slices)
First things to check! HYDROGENATED 1. Ingredients – look for HYDROGENATED ◦ If the word Hydrogenated is there, it’s junk ◦ Hydrogenated = Trans Fats (BAD fat!) ◦ Leads to heart disease, increase in BAD cholesterol, decrease in GOOD cholesterol ◦ ***EVEN IF THE LABEL SAYS 0g TRANS FATS!!!** 2. Ingredients- Corn Syrup or High Fructose Corn Syrup(tons of sugar!) 3. Label: Saturated Fats (BAD fat!!) 4. Label: Sugar- do not exceed 4g per serving (that’s almost 1 teaspoon!)
Next…. Check for: 1. Serving Size: how much are you getting with one serving. Is it worth it? 2. Total calories: seem like a lot? Over 200? 3. Total fat: is it over 5-8g of fat per serving? 4. Cholesterol, sodium, etc. FINALLY: Does it contain vitamins & minerals? Good amounts? IS IT WORTH IT?