What is a Serving Size? • A serving size is the recommended portion to be eaten based on calories.
How many servings should I eat based on the Food Pyramid? • Fats, sweets and oils: less than 10% of what you eat daily • Milk, Yogurt and Cheese Group: 2-3 Servings • Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group: 2-3 Servings • Vegetable Group: 3-5 Servings • Fruit Group: 2-4 Servings • Bread, Cereal, Rice, and Pasta Group: 6-11 Servings
Where do you find the serving size of a product? • The serving size is found on the Nutrition Facts of the product • The serving size affects the number of calories the product contains and the amount of nutrients on the label
What will happen if you don’t get the right serving sizes? • You might become obese or underweight • You will not get enough nutrients (vitamins, minerals, carbohydrates, fat and protein)
What Should You Have for Breakfast??? • 1 cup of cold cereal and 1 cup of milk/ soymilk • ½ of a small bagel and 1 tbsp. of cream cheese • 6 fl. oz. of fruit juice and1 standard piece of toast with 2 tbsp. of peanut butter
What’s for lunch??? • 10 French Fries and 1 hamburger with 8 oz. of soda • 3 oz. of a specialty salad (such as cob or Caesar) with 2 tsp. of salad dressing • 6 oz. of soup with 8 oz. of pasta with sauce
Dinnertime!!! • ½ cup of rice with 6 oz. of stir-fried vegetables and 3 oz. of meat • 1 medium baked potato with1 tsp butter and ½ cup of beans
Tips: • When eating a meal stop when your satisfied, not when your full. • Eat only when your hungry. • If you feel hungry between meals, eat a healthy snack, like a piece of fruit or a small salad, to avoid over eating during your next meal • When snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It's easy to overeat when your attention is focused on something else.