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  1. Portion Control

  2. Eating Right Every Day • The number one rule in good nutrition remains: Eat a balanced diet with a variety of foods in moderation.

  3. The Food PyramidSteps to a healthier you GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

  4. Caloric Intake • Caloric intake depends on: • Age • Weight • Exercise level • Stage of life (ex: pregnancy, etc)

  5. What Is A Serving? • Serving size differs depending on the food • Food labels tell us how much is in a serving • Consuming the recommended servings will help you: • Get the right amount of calories and nutrients • Maintain a healthy weight

  6. How to Judge a Serving? • Weighted in ounces. • Measured in spoons or cups. • Others, like fruits, are based on an average, or medium size.

  7. What one serving really looks like • 1 ½ oz of cheese = 4 stacked dice. • 3 oz of meat, fish, and poultry = deck of cards.

  8. What one serving really looks like • 1 cup = 1 baseball • ½ cup = ½ baseball • 1 teaspoon = tip of thumb • 1 tablespoon = 3 tips of thumb

  9. How many calories are in this….. 350 calories 4 servings!

  10. How many calories are in this….. 500 calories 4 servings!

  11. How many calories are in this….. 570 calories Almost 3 servings!

  12. How many calories are in this….. 850 calories 3 ½ servings!

  13. How many calories are in this….. 1025 calories 4 servings!

  14. Food Sanitation • Wash your hands • 20 seconds • Soap • When should you wash your hands?

  15. Importance of Snacks • Bigger part of your diet. • Provide good nutrition for growth and development. • Support lifelong healthy eating habits. • Prevent costly and potentially disabling diseases.

  16. Types of Snacks • Fruits and vegetables • Healthy grains • Low-Fat Dairy Foods • Nuts and Trail Mix

  17. Avoid … Candies Cookies Chips Cakes Ice cream

  18. Types of Beverages • Water – • Satisfies thirst without adding calories or sugars. • Seltzer or Sparkling Water – • Flavored and unflavored • Look for calorie-free varieties

  19. Types of Beverages • Low-fat and fat-free milk • Good source of calcium and vitamin D • Healthy options: • Skim or 1% milk • Soy milk • Rice milk • Fruit juice – • 100% fruit juice • No more than 12 oz per day

  20. Avoid … Sodas ‘Drinks’ Coffee Energy drinks High caloric drinks

  21. Eat Well and Stay Healthy! • It’s not too late or too early to change sides. • NOW is the time to start making healthy lifestyle choices. • No “diets”. • Eat healthier food and decrease empty calories intake • Increase intake of fruits and vegetables • 5-9 a day • Exercise regularly • At least 30 – 60 minutes/day

  22. Conclusion • Eat healthier food and decrease empty calories intake • Increase intake of fruits and vegetables • 5-9 a day • Exercise regularly • At least 60 minutes/day

  23. Any Questions?