1. Portions, Food Labels, and Ingredients

6. FAT CALORIES JUNKY INGREDIENTS! 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!

7. How many ounces/servings do you need?
Enter your information and make a note of that on your notes for each food group

8. Grains How much do you need? 1 ounce of grains = 1/2 cup of oatmeal
TIP: One serving size is like the size of a CD, baseball, or computer mouse!
How much do you need?
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

9. What about bread???
1 slice of bread = size of 1 regular CD

13. Fruits/Vegetables 1 cup fruit = 1 small apple 1 banana
Aim for 5-9 cups of BOTH fruits and vegetables of DIFFERENT COLORS each day
(Goal is to go ABOVE recommendations!)
1 cup fruit =
1 small apple
1 banana
1 cup fruit salad
¼ 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).

15. Meats/Nuts/Legumes
Get at least ____ ounces per day – depending on your needs from MyPlate
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

16. Meat
TIP: One serving of meat = size of deck of cards

17. 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)

18. Milk
1 cup = size of your fist (on average)

19. Cheese 1 serving= 3 dice
1 serving of cheese = 6 dice

20. FOOD LABELS….

22. First things to check! 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!)
5. Don’t exceed 4-5 teaspoons (16-20g of sugar DAILY)

25. 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?