ALL ABOUT THAT PROTEIN
What portion of your plate should be the protein group?
1/4 or a quarter of the plate
How much of the plate should be the grains portion?
1/4 of the plate or a quarter
How much of your plate should be the vegetable group?
1/2 of the plate
What kind of dairy products are the healthiest?
nonfat/lowfat dairy
What are three healthy beverage options?
water/unsweetened tea/unsweetened coffee
If you were to use your hand as an example to show how much of your plate should be protein, how would you do so?
The Palm of the Hand
What size measuring cup(s) would be used to show a serving of carbohydrate?
1/2 cup-3/4 cup
What is a serving of vegetables that are cooked(using a measuring cup)?
1/2 cup
How many servings of dairy is recommended per day (a range)
1-3 servings
Give me three examples of monounsaturated fats.
avocados/canola oil/nuts/olives(olive oil) peanut butter/oil, sesame seeds/oil
What are 6 examples of lean animal protein?
Chicken Breast, turkey (ground or carved), fish, egg whites, cheese(cottage as well), pork loin, beef loin
Give me three examples of whole grains?
brown rice, whole wheat bread/tortillas, Whole wheat pasta, legumes, quinoa, barley, bulgar, whole wheat couscous, corn tortilla, buckwheat, oatmeal, millet, corn/popcorn, Freekeh
What is a serving of raw vegetables (using a measuring cup)?
1 cup
What is a fruit serving for patients with diabetes?
a piece of a whole fruit or 1/2 cup of frozen/canned or 3/4-1 cup of berries/melons
What is a serving size for shredded cheese?
1/3 cup
What are 6 examples of vegan protein
tofu, quinoa, beans, lentils, nuts/seeds, nut butters
What are the 6 Starchy vegetables
corn, green peas, parsnips, plantain, potato, winter squash
Are beets considered starchy or nonstarchy vegetables?
nonstarchy
What is a serving size of milk/yogurt?
1 cup
Give me 4 examples of omega 3 fatty acids
canola oil, flaxseed(oils), salmon, sardines, soybean oil, tuna, walnuts
How many ounces is considered a serving of protein?
3 ounces
How many grams of carbohydrate is considered a carbohydrates serving?
15 grams
1/2 cup of cooked carrots have how many grams of carbohydrates and of these grams of carbohydrate how much comes from natural sugars?
6 grams of sugar/ 2.5 come from sugar
What is a serving size for dried fruit?
2 tablespoons
Using our hand as a measurment how much is a a tablespoon?
whole thumb