Issue link: http://digital.copcomm.com/i/315828
Portion Sizes TOOLKIT: NUTRITION Above are the United States Department of Agriculture recommended serving sizes of some common foods. MyPlate (in the center) depicts appropriate portion sizes of fruits, vegetables, grains, and proteins relative to one another in a meal. Note that fruit and vegetables should compose half of every meal. Other portion-control tips include: • Cut bagels, pastries, and desserts into halves or quarters. • Use modest-sized (9") plates, bowls, and serving utensils. • If you are serving 100% fruit juice, serve it in glasses that are 8 oz or smaller. Fruit 2 cups/day 1 small apple = 1 cup Size of a baseball 8 oz glass of orange juice = 1 cup Size of small water bottle 1 cup of salad greens Size of a fist Vegetables 2 ½-3 cups/day 1 medium sweet potato Size of a computer mouse Protein 5-6 ounces/day 2-3 oz of meat, poultry or fish Size of a deck of cards ½ cup of cooked black beans = 2 oz Size of a billiard ball Vegetables -3 cups/day 1 medium sweet potato Size of a computer mouse 1 cup of salad Above are the United States Department of Agriculture recommended serving sizes of some common foods. MyPlate (in the center) depicts appropriate portion sizes of fruits, vegetables, grains, and proteins relative to one another in a meal. Note that fruit and vegetables should compose half of every meal. Other portion-control tips include: Cut bagels, pastries, and desserts into halves or quarters. Use modest-sized (9") plates, bowls, and serving utensils. 1 medium sweet potato Size of a computer mouse Above are the United States Department of Agriculture recommended serving sizes of some common foods. MyPlate (in the center) depicts 1 medium sweet potato Size of a computer mouse 1 medium sweet potato Size of a computer mouse ½ cup of cooked pasta or rice = 1 oz Size of a CD Grains (most should be whole grains) 3-4 ounces/day 1 bread roll= 1 oz Size of a computer mouse 17 Dairy 2-3 cups/day 1 cup (8 oz) low- or non-fat yogurt Size of a tennis ball Use modest-sized (9") plates, bowls, and serving utensils. If you are serving 100% fruit juice, serve it in glasses Protein 5-6 ounces/day cup of cooked cup of cooked black beans = 2 oz Size of a billiard ball 5-6 ounces/day common foods. MyPlate (in the center) depicts appropriate portion sizes of fruits, vegetables, grains, and proteins relative to one another in a meal. Note that fruit and vegetables should compose half of every meal. Other portion-control tips include: Cut bagels, pastries, and desserts into halves or quarters. Use modest-sized (9") plates, bowls, and serving utensils. cup of cooked black beans = 2 oz black beans = 2 oz Size of a billiard ball Size of a billiard ball Above are the United States Department of Agriculture recommended serving sizes of some common foods. MyPlate (in the center) depicts 1 medium sweet potato Size of a computer mouse Size of a computer mouse 5-6 ounces/day 2-3 oz of meat, poultry or fish Size of a deck of cards ½ cup of cooked black beans = 2 oz Size of a billiard ball ½ cup of cooked pasta or rice = 1 oz pasta or rice = 1 oz Size of a CD Size of a CD Size of a CD Grains (most should be whole grains) (most should be whole grains) 3-4 ounces/day Dairy 2-3 cups/day 1 cup (8 oz) low- or non-fat yogurt Size of a tennis ball Size of a tennis ball Protein 5-6 ounces/day 5-6 ounces/day 5-6 ounces/day cup of cooked cup of cooked pasta or rice = 1 oz pasta or rice = 1 oz Size of a CD Size of a CD Protein 5-6 ounces/day 5-6 ounces/day 5-6 ounces/day cup of cooked cup of cooked pasta or rice = 1 oz Size of a CD 1 bread roll= 1 oz Size of a computer mouse Size of a computer mouse 1 bread roll= 1 oz Size of a computer mouse Size of a computer mouse National Alliance for Nutrition and Activity Healthy Meeting Toolkit © Rohit Seth - Fotolia.com © Rido - Fotolia.com © ojoimages4 - Fotolia.com Hold a healthy meeting? I F Y O U A R E P L A N N I N G a school or association meeting, summer outings with the family, a book club or a community event, check out the Healthy Meeting Toolkit. It offers helpful tips on serving healthier foods, contracting with a facility for a healthy conference, talking to a caterer about group meals, and integrating physical activity into meetings. Meetings can be productive or they can be stressful. Creating a culture of health and wellness in meetings and conferences (or family events) is an important way to help people eat well and be physi- cally active, foster healthier work environments, and cultivate social norms around healthier choices and behaviors. The toolkit is available through NEA's Health Information Network (HIN) and its partner, the National Alliance for Nutrition and Activity (NANA). GENERAL RECOMMENDATIONS INCLUDE: • Offer recommended servings of fruits, vegetables and whole grains, especially for all-day meetings. • Place healthier foods and beverages in prominent positions, where they are most likely to be seen and more likely to be chosen. • Post calories in worksite cafeterias and at confer- ences and meetings when possible. • Provide reasonable portions of foods and beverag- es (i.e., avoid large portions). • Consider not serving food at breaks that are not mealtimes; instead provide physical activity. • Offer physical activity opportunities that are relevant to the audience and environment to help people achieve at least 30 minutes of physical activity each day. • Provide a tobacco-free environment. • Prioritize sustainable practices when possible, by minimizing waste, encouraging recycling, and sourcing products from sustainable producers. • Evaluate efforts to hold healthy meetings and conferences and make adjustments over time to continue to improve the acceptability and health- fulness of choices. www.neahin.org www.healthymeeting.org GO ONLINE CTA & You GO ONLINE GO ONLINE GO ONLINE GO ONLINE GO ONLINE 57 www.cta.org M AY 2 0 1 4 Educator 05 May 2014 v1.6 int.indd 57 5/16/14 3:22 PM