NUTRITION

What is a healthy nutritional “serving” Unpackaged Foods The U.S. Department of Agriculture has standardized the serving size of each food group to help you plan a balanced diet.  A standard serving for meat, fish and poultry is 3 oz.  1/2 cup is the standard serving for grains, fruits and vegetables.  Dairy products vary –  1 cup is the standard serving of milk  8 oz. is the standard yogurt size  Cheese is served in 1 1/2 to 2 oz. portions. Eyeballing It  One cup is about the size of your fist,  1/2 cup is the size of a hockey puck.  A 3 oz. serving of meat is the size of a deck of cards  1 serving of cheese is about the size of four dice  2 tbsp. is the size of a pingpong ball.

A healthy example Eating breakfast will help you refuel after a long night's sleep and start your day with more energy. Choose some protein and fiber for your breakfast and it's a good time to eat some fresh fruit:sleep – One serving of oatmeal. – One-half cup strawberries. – A tablespoon or two chopped nuts. – A glass of orange juice. A mid-morning snack is totally optional. If you ate a larger breakfast you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack will tide you over without adding a lot of calories: – One serving of plain yogurt mixed with one-half cup blueberries and a little honey. – Water or diet soda. Lunch is often something you eat at work or school, so here is an idea for a portable lunch you can pack and take with you: – A sandwich made with two slices of 100-percent whole grain bread, two or three ounces of lean turkey breast, a little mayonnaise or mustard, a tomato slice and lettuce. – One-half to one cup raw baby carrots. – One can or bottle of sparkling water. Or if you eat at a restaurant: – Order a vegetable salad with the dressing served on the side. – A cup of soup. A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry - dinner is just a couple of hours away. – One apple and 12 walnuts. – A glass of milk. Dinner is a time when it's easy to over-eat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for a starch and the last two quarters are for green and colorful vegetables and/or a green salad:portion sizesstarch – One serving of baked or roasted chicken breast. – One small baked potato with salsa or low-fat sour cream. – Large portion of steamed asparagus. – One small 100-percent whole-grain roll. – Small glass of white wine (optional). A light complex carbohydrate-rich evening snack may help you sleep, but avoid heavy, greasy foods or foods high in refined sugars. – Six whole grain crackers. – Two ounces of sliced cheese. – One piece of fresh fruit.

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