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NUTRITION

NUTRITION. Food Guidelines Serving Size and Pointers. Sweets 5 a week. Doughnuts, candy, cookies,brownie, cake, pop, sugar. Fats and Oils 3 Servings. 1 tsp margarine 1 tbsp low-fat mayonnaise 1 tsp oil 1 tbsp salad dressing. Meat, Fish, Poultry 2 or less servings. 3 ounces of meats

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NUTRITION

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  1. NUTRITION Food Guidelines Serving Size and Pointers

  2. Sweets5 a week • Doughnuts, candy, cookies,brownie, cake, pop, sugar

  3. Fats and Oils3 Servings • 1 tsp margarine • 1 tbsp low-fat mayonnaise • 1 tsp oil • 1 tbsp salad dressing

  4. Meat, Fish, Poultry2 or less servings • 3 ounces of meats • 1 egg

  5. 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

  6. Nuts, Seeds, Legumes5 Servings • 1/2 cup of cooked beans • 2 tablespoons of peanut butter • 1/3 cup of nuts

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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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