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 cup (23
almonds)
Slide 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
Slide 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
Slide 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
Slide 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
Slide 7
300 Calories
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Slide 10
350 Calories
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Slide 13
400 Calories
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Slide 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
Slide 17
An index card
Slide 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
Slide 19
1/2 cup of cooked rice or pasta
Slide 20
How big is one serving of peanut butter? 1 teaspoon 2 teaspoons
1 tablespoon 2 tablespoons
Slide 21
Slide 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
Slide 23
3 ounces
Slide 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
Slide 25
Deck of playing cards
Slide 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
Slide 27
3-4 servings
Slide 28
How big is one serving of cooked legumes (beans, lentils,
etc.)? 1/4 cup 1/2 cup 3/4 cup 1 cup
Slide 29
1/2 cup
Slide 30
How many servings of fruit should an adult aim for each day?
1-2 servings 2-5 servings 5-9 servings
Slide 31
2-5 servings
Slide 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
Slide 33
1/4 cup
Slide 34
How many ounces are in one serving of fruit juice? 4 ounces 6
ounces 8 ounces 12 ounces
Slide 35
6 ounces
Slide 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
Slide 37
Slide 38
One serving of cheese is about the size of a golf ball. a pair
of dice. a tea bag. an egg
Slide 39
A pair of dice
Slide 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
Slide 41
A, B and C
Slide 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
Slide 43
All of above
Slide 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
Slide 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.
Slide 46
How many servings of dairy should an adult aim for each day?
0-1 servings 2-3 servings 4-5 servings