Transcript Portions, Food Labels, and Ingredients

Portions, Food
Labels, and
Ingredients
Think…….
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The portion you’re getting is probably
NOT the portion you need!
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Though big portions taste good, you
might be getting more
FAT
CALORIES
JUNKY INGREDIENTS!
Grains
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How much do you need?
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1 ounce of grains =
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TIP: One
1/2 cup of oatmeal
serving size is
like the size of
1 cup of dry cereal
a CD, baseball,
1/2 cup of cooked rice or pastaor computer
mouse!
1/2 of an English muffin
What about bread???
1 slice of bread = size of 1 regular CD
Fruits/Vegetables
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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
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Get at least 5 ½ ounces per day
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1 ounce of meat or beans =
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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
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TIP: One serving of meat = size of deck of
cards
Dairy
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Dairy (including milk and cheese): Get
about 3 servings a day
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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)
Milk
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1 cup = size of your fist (on average)
Cheese
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1 serving of cheese = 6 dice
First things to check!
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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!)
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Next….
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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?