Serving Sizes
True or False: A serving size is the amount of each food you're supposed to eat.
True
Step 1 of reading a food label
Serving Size
Alternative to Soda
Seltzer, diet juices/sodas, fruit infused water
3 Benefits of healthy eating
•Prevent Diseases
•More energy
•Improved mood
•Better quality of life
•Weight control/Weight loss
•Improved memory
Strong bones/teeth
Definition of a calorie
The amount of energy required to raise the temperature of water by 1 degree C.
Serving size of fruit
1 cup; 1/2 cup dried fruit; 1/2 cup 100% fruit juice
You go to the local market and purchase a muffin. You look at the food label and notice the daily value of fat is 7%. Is this a high or low source of fat?
High because it is > 5%.
What should you drink the most of each day?
Water
Example of healthy carbohydrates
Whole grains, oatmeal, fruits, vegetables
Foods with fiber!
True or false: A tomato is a fruit
True
Serving size of grains
1 slice of bread; 1/2 cup cooked rice pasta or cereal; 1 oz dry pasta or rice; 3 cups of popcorn
Why is it important to look for foods that have fiber?
Helps to keep you full and prevents constipation.
How much sugar is in one serving of coke?
16 TSP !
Two diseases healthy eating can help prevent
Cancers, heart disease, hypertension, diabetes
Serving size of an avocado
Half a medium size avocado
What type of food should take up the most space on your plate?
You go to the local market and purchase macaroni and cheese. You look at the food label and notice the service size is 1/2 of a cup, which is 250 calories and 10g of fat (10% your daily value). If you make yourself 1 cup of macaroni and cheese how many calories are you consuming and is this a high or low source of fat?
500 calories
High source of fat
Which contains 100% fruit juice?
Orange juice
However, the best source of fiber and vitamins will be from a piece of fruit itself!
How much veggies and fruit should you eat daily?
5-9 servings per day
True or False: The skin of a kiwi is edible
True!
The skin of a kiwi is perfectly edible and is loaded with fiber and vitamin C
What are some ways to prevent eating too large of a serving in a restaurant?
Restaurants serve food portions that are usually 2-3 times the recommended serving size for a healthy diet. Ask your server for half-orders or lunch-sized portions, share a meal, or take leftovers home for another meal.
Which of the following foods contains the healthiest fat?
A. Nuts
B. Beef
C. Store-bought cookies
D. French fries
Nuts
Most nuts are high in monounsaturated fats. These fats work to keep your heart healthy. Healthy fats are found in olive oil, peanut oil, canola oil, avocados, and seeds. Nuts are high in calories and should be eaten in moderation.
Calories in 1 gram of alcohol
7 calories per gram
(4 calories in every gram of carbohydrate & protein, 9 calories in every gram of fat!)
1/4 Plate Protein: Chicken Breast
1/4 Starch: Rice and beans
1/2 Plate Veggies & fruit: Broccoli & Watermelon
1 cup of milk
If I want to stay healthy, can I still eat French fries?