Вы находитесь на странице: 1из 19

Community Market: Monthly Nutrition Education Topics

Portion Sizes
All foods can fit into a healthy diet.

It is important to practice moderation, being mindful of portion sizes.

One cup is about the size of a baseball. This would be a serving of

cereal, milk, yogurt, strawberries, carrots, or a baked potato. Round fruit that is about the size of a
baseball or tennis ball also equals one serving.

One-half cup is about the size of a light bulb. This would be a serving of cooked rice or pasta, grapes,
or ice cream.

A golf ball is about the size of one ounce or two tablespoons. This would be a serving of peanut
butter, salad dressing, butter, mayonnaise, or cheese.

Three ounces is about the size of a deck of cards. This would be a serving of meat, poultry, fish, or

Often food served while eating out is served in large amounts and equals multiple times the
portions we are supposed to eat; use these visual references to keep from overeating when dining
out or eating dining at home.

If you have nothing else, your hand can be used to estimate portion sizes as well. Everyone's hand is
slightly different in size, so it is a good idea to compare your hand to specific portions of foods for
your own reference.
Generally, the size of your fist equals on cup.
The size of your palm equals 3 ounces of meat.
The size of your thumb equals 1 ounce of cheese, and the tip of your thumb equals 1 teaspoon.
A cupped handful will equal 1-2 ounces of a snack food such as nuts
MOVE! Handouts
My Plate
MyPlate provides a guideline for how to balance your diet overall. Each plate does not have to look
exactly like MyPlate, but your overall diet should.

The MyPlate method can also be applied to combination foods such as soups and casseroles by
thinking of the ingredients that are contained in the combination food item and how the ingredients
would fill your plate. Vegetables can be added to many combination foods to help create a healthier
dish and avoid receiving too much of other food groups from the dish.

Half of what you eat should be non-starchy vegetables and fruits. Choose a variety of colors to
receive a variety of nutrients. Buying different forms of produce (fresh, frozen,
canned) can also help save money at the grocery store.

One quarter should be starchy vegetables and grains. Choose whole grains at least half the time. On
food packages look for whole grains as the first or second item in the ingredients list. Examples of
starchy vegetables you can include in your diet are potatoes, sweet potatoes, squash, corn, and peas.

One quarter should be protein foods. Choose lean proteins to help decrease saturated fat intake.
Incorporate different sources of protein in your diet, such as fish, poultry, beef, beans, nuts and seeds,
and eggs.

Dairy should also be included. Choose low-fat dairy. Skim and 1% milk have the same amount
of protein as higher fat milk and very similar amounts of calcium and Vitamins A and D.
MOVE! Handouts
Ugly Produce

40% of produce in the U.S. goes to waste because it does not meet certain cosmetic
By selecting "ugly produce" at the store, you are helping to eliminate food waste as many
ugly fruits and vegetables are not chosen because of the way they look.
"Ugly produce" is just as nutritious as any other produce, it just may be a
little misshaped, too small, too large, or have a few marks or bruises on it.
Using ugly produce for recipes where it will be chopped up can make it more appealing.




Reading Food Labels
Check the serving size first; the serving size tells you how big a portion is. The nutrition facts
on the label are listed for one serving. Multiply the values listed on the label by the number
of servings eaten.
Check the servings per container to determine how many servings that particular food
package holds; even small food packages may contain multiple servings.
Keep your calorie goal for the day in mind and think about how each particular item
contributes to your calorie goal.
You want to watch and limit fat, particularly saturated fat and trans-fat, cholesterol, and
sodium. Eating too much of these nutrients can lead to chronic disease, such as heart disease,
high blood pressure, and cancer.
Eat more foods that contain dietary fiber, vitamin D, iron, calcium, potassium.
These nutrients can prevent some chronic diseases, such as high blood pressure,
cardiovascular disease, osteoporosis, and anemia, and most Americans do not receive enough
of these nutrients.
The ingredients list at the bottom of the food label list all the ingredients in the food item;
these ingredients are listed from greatest to least amount contained in the food product.
Percentage daily values are based on a 2,000-calorie diet. A percentage daily value of 5% or
less contains a low amount of that nutrient, while a percentage daily value of 20% of more
indicates a food item is high in a particular nutrient.
Food Label Claims
Reduced calories/ fewer calories- food items with this claim contain 25% less calories
compared to the original version of the food item. Be cautious with this claim as the food
item may still have a high amount of calories.
Low in calories/few calories- contains less than 40 calories per serving.
Light/Lite= low calorie and low fat. Food items with this claim contain less than 40
calories and 3 grams of fat per serving.
Reduced fat/less fat- the food item contains 25% less fat compared to
the original version; read the label as the food item may still contain a high amount of fat.
Low in cholesterol/less cholesterol- the food item contains 20 milligrams or less
cholesterol per serving.
Light in sodium- this claim means that the food items contains at least 50% less sodium
that the original version of the food item; check the sodium value on the food label and the
item may still have a high amount of sodium.
Low in sodium/less sodium- the food item contains 140 milligrams or less of sodium per
serving; keep in mind that we should only have 2,000 milligrams of sodium per day.
Very low sodium- the food items contains less than 35 milligrams of sodium per serving
No salt added/unsalted-
this claim means that no salt was added during the processing of the food item; it does not me
an that the food item does not contain sodium.

MOVE! Handouts



Added Sugar
Some foods, such as fruits, vegetables, and dairy products, contain sugar naturally. This natural sugar
that is contained in some foods comes with many other vitamins and nutrients.

Added sugar has calories, but no vitamins or minerals.

Avoiding added sugars will help avoid empty calories- calories that contain little to no other nutritive
benefit. Avoid empty calories is a wise decision that can aid in weight loss and help prevent weight

Some beverages contain high amounts of added sugar; the amount of added sugar that we are taking
in can add up quickly if lots of sugar sweetened beverages are included in your normal daily intake.
Choose water or other calorie free beverages or to avoid all the extra added sugar.

New food labels list the amount of sugar that has been added to a food item. However, if a product
still has an "old" food label, look through the ingredients list for words like syrup, honey, agave,
molasses, and words ending in ose (dextrose, fructose, glucose, lactose, maltose, sucrose). Keep in
mind that the ingredients are list from largest to smallest amount contained in the food item.
MOVE! Handouts
Increasing Fiber
Fiber keeps food moving smoothly through our bodies, lowers cholesterol levels and can prevent
heart disease, improves blood glucose control in diabetes, and may lower the risk of certain cancers.

Fiber helps us feel full; this may help with weight control as it can help us eat less.

There are two types of fiber: soluble and insoluble. Soluble fiber attracts water and can help resolve
diarrhea. Insoluble fiber is the non-digestible part of plants that adds bulk and can help relieve
constipation. Both soluble and insoluble fiber are important for digestive health.

Women 50 years of age and younger should have at least 25 grams of fiber per day; women 51 years
of age and older should have at least 21 grams of fiber per day.

Men 50 years of age and younger should have at least 38 grams of fiber per day; men 51 years of age
and older should have at least 30 grams of fiber per day.

Slowly add fiber to your diet, as increasing fiber too much too fats can cause gas, cramps, and

Grains, fruits, vegetables, nuts, beans, and peas contain fiber.

MOVE! Handouts
Smart Shopping
General Tips
Plan the meals you will prepare for the week and make a shopping list of the groceries you will
need. Stick to the list to keep from picking up extra products at the store and overspending.
Dont go to the store on an empty stomach; hungry shoppers are much more likely to buy food
items they do not need.
Freeze leftovers that you will not eat; having frozen meals will come in handy when youre in a
time crunch.
Produce- Fruits and Vegetables:
Fruits and vegetables may be discounted if they are in season.
Buying whole versions of produce rather than pre-cut produce, including baby carrots or even
bagged lettuce, can save money at the grocery store.
Frozen fruits and vegetables are frozen at peak ripeness and will last much longer than fresh
Canned fruits and vegetables are also a great option that have a long shelf life. Look for low
sodium options for canned vegetables and fruits that are either in water or in its own juice rather
than fruits in syrup.
You can save some money on milk or yogurt if you buy larger quantities. However, dont buy
more than youre able to eat or drink before it expires.
Low fat milk is cheaper than higher fat versions. Low fat milk contains less calories and fat while
containing the same amount of protein and similar amounts of vitamins A and D as its higher fat
Buying blocks of cheese that you can shred or slice at home will be cheaper than buying shredded
or sliced cheese at the store.
Meats are the most expensive food items; follow My Plate guidelines and make only about one-
fourth of you plate contain meat.
Although lean meats are more expensive initially, they yield more after cooking and are a
healthier option.
Vary your source of protein with dried or canned beans, canned fish such
as tuna, or peanut butter for just a fraction of the price of meats.
Purchase whole grains, such as whole grain bread, whole grain pasta, and brown rice, to keep you
feeling fuller for longer periods of time.
Instant or individually packaged grains, such as rice, grits, and oatmeal, will be more costly
compare to buying those products in larger amounts/in bulk.
As with any food products, check the unit price to determine the cheapest brand to buy.
MOVE! Handouts
Wise Choices When Eating Out
Look for healthier options on the menu where available.
Remember portion sizes. We are often served multiple portions when eating out, package part of your
meal to take home.
Plan ahead! Choose to eat at restaurants you know have healthy options, and have an idea of what you
will order.
Don't be afraid to ask how food is prepared. You can ask for foods to be prepared wither butter,
cheese, or mayonnaise, or for dressings or sauces to be served on the side.
Choose lean meats and food options that are grilled, roasted, baked, or steamed rather than fried
or sauted in butter.
Eat slowly and enjoy your meal; let your body tell you when you are full.
Choose steamed or fresh vegetables or salads as side in place of other high calorie or fried options.
Choose water or unsweetened iced tea in place of other sugar sweetened beverages.
Stay away from buffets if you know tend to eat more when dining at them, or use smaller plates and
fill up on salads and vegetables first to keep from overeating higher calorie food options.
Ask the waiter to hold the bread or chip basket; we tend to overeat these food items while we
are hungry and waiting for our food. Have the bread or chip basket delivered with your food order or
skip it all together.
If you have a dessert, order something for the whole table to share.
Choose to have a bread, and appetizer, or a dessert, not all three.
MOVE! Handouts
Smart Snacking
Snacks can fit into a healthy diet, but it is important to make good choices when snacking
Plan ahead: portion out and pack snacks ahead of time.
Read labels: aim for snacks that are 200 calories or less.
Choose fruits, vegetables, whole grains, nuts, seeds, and low-fat dairy as snacks more often.
Choose empty calories less. These are foods with calories and added sugar, but little fiber, vitamins,
and minerals such as chips, sugary drinks, candy bars, snack cakes, and desserts.
Check your hunger: have snacks only when you are hungry rather than out of boredom or habit
Aim for your snacks to include at least two food groups (fruit, vegetables, dairy, protein,
grains). Some snack ideas that contain two food groups are yogurt with fresh fruit or whole grain
crackers, fruit, or vegetables with cheese
MOVE! Handouts
All About Breakfast
Breakfast is a great way to start your day and fuel your brain after an overnight fast; studies show that
children and adults who eat breakfast work more efficiently.
Eating breakfast increases brain function, attention span, concentration, and memory while
decreasing irritability and tiredness.
You can wait a while to have breakfast if you dont feel hungry right when you wake up. Aime to eat
breakfast within the first couple hours of being awake.
Having breakfast can prevent you from overeating later in the day.
Aim for your breakfast to include three of the food groups (fruits, vegetables, dairy, protein, and
There are some breakfast options, such as smoothies or breakfast burritos, that can be prepared,
frozen in individual portions, and heated in the morning.
Try preparing breakfast options, like overnight oats or fruit and yogurt parfaits the night before to
save time in the morning.
For a quick breakfast try having a peanut butter sandwich on whole wheat bread with a fruit or a glass
of milk or whole grain cereal with low fat milk, topped with a fruit.
Breakfasts do not have to include traditional breakfast foods. Have some of a healthy dinner you had
the night before or low sodium deli turkey, low fat cheese, and lettuce (or other vegetables) in a wrap
or on a cracker.
Balance with Physical Activity
Physical activity help manage weight, decreases blood pressure, helps control diabetes, reduces risk
of coronary artery disease, stroke, and colon cancer. Physical activity improves mood and self-
esteem while reducing stress and anxiety.
Incorporate physical activity into your daily life. Park farther away at the grocery store, take multiple
trips to the car when bringing groceries in, or take the stairs rather than the elevator. If you fell that
you dont have time for physical activity, look for 10 minutes intervals of free time in your day that
you could do something active.
Start slowly with physical activity; listen to your body and do what is right for you.
There are many exercises that can be done for free at home. Canned goods or water bottles, or your
own body weight can be used in strengthening exercises.
Ask about our MOVE! Yoga of FITT classes. These classes can be modified to your activity level
and will give you some ideas for exercises to do at home.
Grab a friend or family members to be active with and do something you enjoy: walking,
biking, swimming, dancing, bowling, or some playing some type of game or sport such as tennis or
Create a goal for your physical activity. Keep a physical activity diary/journal to keep track of your
progress towards your goal.
Remember to drink plenty of water before, during, and after physical activity.
MOVE! Handouts
Mindful Eating
Being mindful means to be fully aware of what is going on within yourself and your surroundings in
each moment.
It is easy not to be mindful while eating. Many eat on the go, in front of the TV, or while focusing on
other things. This can cause overeating or eating more calories than needed.
By practicing mindful eating, you can be more aware of how much you are eating, appreciate, and
enjoy your food more.
If you have never tried mindful eating before, start by paying attention to your hunger levels. Eat
when you are truly hungry.
When sitting down to eat, choose an area where you can focus with less distraction.
Take a deep breath, focus, noticing the colors and smells of the food you are about to eat. Take the
first bite, chewing it slowly.
Notice the texture, temperature, smell, and taste of what you are eating, giving yourself time to take
all this in before the next bite.
Try to practice this once a day to begin, then increase to all meals when you are ready.
MOVE! Handouts
Sodium, or salt, is in most of the foods that Americans commonly eat and most people are getting
more sodium than they need.
Too much sodium in the diet plays a role in high blood pressure, which is the leading cause of heart
attack and stroke.
Most sodium Americans eat comes from restaurant, packaged, and processed foods.
Most restaurant items are high in sodium. A lot of sodium also comes from packaged or
processed foods like breads, rolls, pizzas, frozen meals, canned soups, lunch meats, and condiments.
Foods that are low in sodium include fruits, vegetables, low sodium canned foods, baked or grilled
chicken, turkey, or fish, unsalted nuts or pretzels, pasta, rice, and low sodium cheeses.
To choose packaged foods with less sodium, check the label and compare similar items which often
vary in sodium.
Rinsing canned items can reduce the amount of sodium they have.
Remember, lower sodium foods may not taste as good at first, but give your taste buds time to adapt
and you can acquire a taste for foods with less sodium.
MOVE! Handouts
Dairy is packed with calcium, Vitamin A, Vitamin D, potassium, and phosphorus, nutrients that are a
part of a healthy diet.
Dairy intake is associated with reduced risk of osteoporosis, cardiovascular disease
and Type 2 diabetes, dairy also helps decrease blood pressure.
Calcium in dairy helps us maintain strong bones and teeth.
Dairy also helps our muscles contract, helps our heart to beat, and can improve blood pressure
Aim to have three servings of fat free or low-fat dairy each day. Milk, yogurt, and cheese are all
included in the dairy food group.
If you drink 2% or whole milk, transition to a lower fat milk slowly. For example, if you drink whole
milk, fill your cup half way with whole milk and fill the other half with 2% milk; continue to decrease
the amount of whole milk you pour into your cup until you're drinking mostly 2% milk. Repeat
this process and transition from 2% milk to 1% milk.
MOVE! Handouts
Lean and Plant Proteins
Protein is an important part of a healthy diet, but many Americans get more than they need.
Adults need about five to six-ounce equivalents per day. An ounce equivalent is one ounce of meat,
poultry or fish, cup cooked beans, one egg, one tablespoon of peanut butter, or ounce of nuts or
Choosing lean meats and plant proteins is healthier for the heart, lowering bad cholesterol and risk of
heart disease and stroke.
Lean meats include boneless, skinless chicken breast and sirloin or ground beef that is 93% lean.
Plant proteins include beans, split peas, lentils, nuts, seeds, and soy products.
Choose healthy portions. For meat, poultry, and fish, this would be a 3 ounce serving or about the size
of a deck of cards. A serving of nuts or seeds is one ounce. A serving of beans, split peas, and lentils
is cup.
MOVE! Handouts
Behavior Change/ Goal Setting
Become mindful of your habits to identify areas where you'd like to make a change. Keeping a food
and activity log can help you identify your habits.
Focus on changing things that you have control over.
Changing many things at one time can be difficult and overwhelming. Focus on one or two things to
change at a time.
Make small, realistic changes to your behavior. When making a change ask yourself if it is something
that you can stick with for the rest of your life.
Create goals that are Specific, Measurable, Action-oriented, Realistic, and Time based. Ask yourself
what behavior you will when, how many or how much of that action you plan to do, when you will do
it, and how often you will do it?
Plan, plan, plan! Having a plan will help you avoid impulses and slipping back into old behaviors.
Post reminders of healthy changes you are trying to make in your life in places that your will see
them; these places may be on the refrigerator, on the bathroom mirror, or in the car.
Know that setbacks will happen; when setbacks do occur remind yourself of why you wanted to make
the change in the first place. Think about what caused your setback and develop a plan to
avoid the same setback in the future.
When you reach your goal reward yourself! Make your reward something other than food.
MOVE! Handouts