“Serving” vs. “Portion” * Just because a muffin or a plate of pasta that you receive in a restaurant is one “portion”, that does not mean that it is one “serving”. • Serving • Unit of measure used to describe the amount of food recommended from each food group • Portion • The amount of a specific food you choose to eat for dinner, snack, or other eating occasion
Daily intake <200 mg • High cholesterol foods: • Animal foods • Egg yolks • Organ meats (chicken liver) • Shrimp, lobster • Butter
Salt Daily recommendation: <2300 mg 1 teaspoon salt= 2400 mg Per meal: <600 mg Per serving: <200 mg Sea salt vs. Table salt
High and Low Sodium Foods High sodium: Breads Cheeses Deli meats Dressings Sauces Frozen foods Olives, pickles Packaged foods Low Sodium: Fresh and frozen fruits and vegetables Plain pasta and rice Oil Eggs Nuts, seeds (unsalted) Plain meat
Carbohydrates Types: Starches, Fiber, Sugar, Sugar alcohol • Starch: cereals, breads, pasta, starchy vegetables • Fiber: Fruit, vegetables, whole grains, seeds, nut • Sugar: Refined and natural sugars • Sugar alcohol:mannitol, xylitol, etc.
Types of Fiber Soluble: Barley Oatmeal Dried beans Peas Psyllium (Metamucil) Lentils Vegetables Fruits Insoluble: Wheat bran Whole wheat flour Whole-grain breakfast cereal Nuts Vegetables Fruits
Sugar and Artificial Sweeteners Refined sugar vs. natural sugar Nutritive Sweeteners vs. Non-Nutritive Sweeteners