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Choose Sensible Portion Sizes What’s Right for You?. Developed by : Dr. Karen M. Ensle RD, FADA, CFCS, Rutgers Cooperative Extension Joan Lytle, BA Consumer Affairs Specialist, US FDA Cynthia Collins MS, RD, NJ 5 A Day Coordinator, NJ WIC 2006 Update. Rutgers Cooperative Extension

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choose sensible portion sizes what s right for you
Choose Sensible Portion SizesWhat’s Right for You?

Developed by :

Dr.Karen M. Ensle RD, FADA, CFCS, Rutgers Cooperative Extension

Joan Lytle, BA Consumer Affairs Specialist, US FDA

Cynthia Collins MS, RD, NJ 5 A Day Coordinator, NJ WIC

2006 Update

Rutgers Cooperative Extension

Department of Family & Community Health Sciences

one serving of bread
One Serving of Bread
  • 1 slice of Bread = 80 calories
  • 1 Dinner Roll = 125 calories
one serving of rice
One Serving of Rice
  • ½ cup = 70 calories
  • 1 1/2 cups = Serving Normally Eaten =

210 calories

one serving of chicken
One Serving of Chicken
  • 3 ounces = 55 calories per ounce = 165 calories without skin
  • 6 ounces = Leg quarter + thigh is Portion Normally Eaten = 450 calories dark meat w/o skin
  • 8 ounces = ½ Chicken = serving size eaten is actually 520 calories without skin
one serving of beverage
One Serving of Beverage
  • 8 ounces (1 cup) 1% milk or is recommended serving size = 110 calories
  • 12 ounce soda (1 can) is portion normally consumed = 150 calories
one serving of fruit or vegetables
One Serving of Fruit or Vegetables
  • 1/4cup green/red peppers is ½ of recommended serving size = 13 calories.
  • 1/4 cup melon = ½ of recommended serving size = 30 calories.
  • 1/2 cup or 15 grapes = the recommended serving size = 60 calories.
  • 1/2 cup of broccoli = recommended serving size = 25 calories.
benefits of controlling portion sizes
Benefits of Controlling Portion Sizes
  • A Healthy Weight
  • More Variety of Food Eaten Daily
  • Can Lower Total Calories Daily
choose sensible portion sizes display directions
Choose Sensible Portion Sizes Display Directions
  • Display Board has 3 panels. Starting in the middle panel, place slides 1,2, 3 with slide 1 at top and 2 underneath it and 3 underneath slide 2. Place slides 4-6 in the left panel and slides 7-9 on the right panel.
  • Run black line from the plate to the appropriate category.
  • Add 6 real objects to emphasize portion sizes: 8 oz yogurt container or 8 oz plastic cup; deck of cards, cassette tape, ½ cup measuring cup, ¼ cup measuring cup, 12 oz. Soda can, CD case
  • Using velcro dots on board, place ½ cup measure next to rice slide, cassette tape or CD next to bread slide; deck of cards next to chicken slide; ¼ cup next to fruit/veg slide and 8 oz yogurt container or soda can next to milk slide. There should be 3 objects attached by velcro on the side panels next to the slides to represent using common objects to represent proper portion sizes.