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I have spent the last 2 hours reading your newsletter and wonderful recipes. I have already printed a whole bunch I want to try. I love them because they are using ingredients one has on hand. I love that and just wanted you to know how much we appreciate all your hard work in putting together this newsletter. Thank you very much.

Anna


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       Volume I - May 22, 2009

SMART Ideas!
The Portion Distortion Guide:
A List of Serving Sizes

by Alice Osborne & Patty Liston

Information Courtesy: Nicole Nichols, Fitness Instructor & Health Educator

Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins).

In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.


Grains:Aim for 6-11 servings each day. Choose whole grains whenever possible.

Examples

One serving equals

That's about the size of

Bread

1 ounce (1 small slice, 1/2 bagel, 1/2 bun)

Index card

Cooked Grains

1/2 cup cooked oats, rice, pasta

Billiard ball

Dry cereal

1/2 cup flakes, puffed rice, shredded wheat

Billiard ball


Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Examples

One serving equals

That's about the size of

Raw fruit

1/2 cup raw, canned, frozen fruit

Billiard ball

Dried fruit

1/4 cup raisins, prunes, apricots

An egg

Juice

6 oz 100% fruit or vegetable juice

Hockey puck

Raw vegetables

1 cup leafy greens, baby carrots

Baseball

Cooked vegetables

1/2 cup cooked broccoli, potatoes

Billiard ball


Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Examples

One serving equals

That's about the size of

Meat & Tofu

2-3 oz cooked beef, poultry, fish, tofu

Deck of cards

Beans

1/2 cup cooked beans, split peas, legumes

Billiard ball

Nuts & Seeds

2 Tbsp nuts, seeds, or nut butters

Ping pong ball


Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Examples

One serving equals

That's about the size of

Cheese

1 ounce or 1 thin slice of cheese

A pair of dice

Milk

1 cup milk, yogurt, soy milk

Baseball


Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples

One serving equals

That's about the size of

Fat & Oil

1 tsp butter, margarine, oil

One die










(If YOU have a smart idea, won't you share it? Life is so much easier and we accomplish so much more when we pool our resources. And after all, we're all in this together. So email patty@dvo.com or alice@dvo.com with YOUR Smart Ideas!)


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