NUTRITION

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NUTRITION

• Food Guidelines
• Serving Size and Pointers

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Sweets5 a week

• Doughnuts, candy, cookies,brownie, cake, pop,
  sugar

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Fats and Oils3 Servings

• 1 tsp margarine
• 1 tbsp low-fat mayonnaise
• 1 tsp oil
• 1 tbsp salad dressing

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Meat, Fish, Poultry2 or less servings

• 3 ounces of meats
• 1 egg

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Low Fat Dairy3 Servings

• 1 cup of milk (8oz)
• Yogurt (8oz)
• 1.5 oz. Of cheese
• 1 cup of ice cream or frozen yogurt
• 1/2 cup cottage cheese
• 10 oz. Milk shake

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Nuts, Seeds, Legumes5 Servings

• 1/2 cup of cooked beans
• 2 tablespoons of peanut butter
• 1/3 cup of nuts

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Vegetable5 Servings

• 1/2 cup of vegetables
• 1 cup of leafy vegetables
• 1/2 cup of potatoes
• 10 French fries
• 6 ounces of vegetable juice

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Fruit5 Servings

• 1 medium piece of fruit
• 1/2 cup of fruit pieces
• 6 ounces of 100 fruit juice
• 1/4 cup of dried fruit

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Bread, Cereal, Rice, Pasta8-11 Servings

• 1 slice of bread
• 1 tortilla
• 1/2 cup of cooked rice,pasta, or cereal
• 1 oz. Of ready to eat cereal
• 1 roll, bagel, English muffin, muffin
• 4 in pancake
• 3-4 crackers

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HEALTHY POINTERS

• Fats/ Sweets
• Go easy on the butter, sauces, sugars
• Fat Free Items or Low Fat
• Dairy
• Choose skim milk or non fat
• Meat
• Without skin
• Grill or Bake instead of frying

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HEALTHY POINTERS (2)

• Vegetable
• Vary vegetables and fat free dressings
• Choose Fresh, Frozen, Canned
• Fruit
• Choose Fresh, Frozen, Canned
• Bread
• Whole grains

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