Food Servings

Daily Requirements
What is a Serving
Visualize Your Portions
Nutrition Goal Chart

DAILY REQUIREMENTS

The food guide pyramid is an easy guide to good nutrition. By getting the recommended daily amounts for each food group, you're ensuing a healthy diet. Make sure you get the minimum of recommended serving and that good eating habits and physical activities puts you on the path to a healthly lifestyle and weight loss success.

Fats, oils, sweets - 1-3 servings

Diary products - 2-3 servings

Lean Protein - 2-3 servings
Includes beef, pork, fish,,chicken, turkey,
cheese and eggs

Vegetables - 4-6 servngs

Fruits - 3 servings

Breads and grains - 6 servings

WHAT IS A SERVING

Grain/bread servings: 1 serving is 1 slice of bread. 1/2 bagel, 1/2 cup grain, 1/2 cup starch vegetable (peas, corn, potato) 1/2 cup legumes (lentil, split pea, kidney bean)

Vegetable servings: 1 cup raw, leafy greens, (spinach, romaine, lettuce, kale) 1/2 cup other vegetables-cooked, canned or raw (carrotts,
broccoli, tomato, artichoke etc. 3/4 cup (6 oz) vegetable juice

Fruit servings: 1/2 cup cut-up raw, cooked or canned fruit (melon,
applesause) 1 medium (orange, banana, peace, apple) 3/4 cup
(6 oz) fruit juice and 2 tablespoon dried fruit (raisins)

Protein serving: 3 oounces meat, fish, chicken, 1 ounce cheese
and 1 egg.

Milk servings: 1 cup milk, 1 cup yogurt

Fat servings: 1 teaspoon margarine, butter, olive oil and 2 tablespoons salad dressing

VISUALIZE YOUR PORTIONS

It is not always practical to whip out measuring cups and spoons to estimate portion sizes. To get an idea of how much you are
eating, try this ,_,HAND-Y,_, method.

Palm of your hand or regular deck of cards.= 1 serving 3 oz meat, fish, poultry

Tip of thumb to first joint= 1 tablespoon of oil

Tip of finger to first joint= 1 teaspoon

Clenched fist= 2 servings (1 cup) potatoes, rice, pasta

Cupped hand= 1 serving (1/2 cup) pasta, chopped fruits,
cooked vegetables

EASY NUTRITION CHECK BOX
The chart below makes it easy for you to keep track of how many servings in each nutrition category of food you eat each day.
This is the recommended daily allowance.

Fats [ ] [ ] [ ] 1-3
1 T. butter, 1 T. margarine, 1 T mayonaise. 3 T. fatfree salad dressing
3 T. fat-free mayonaise

Protein [ ] [ ] [ ] 2-3
1 scrambled egg cooked in non stick cooking spray, 1 boiled egg,
1 slice lean ham thinly sliced, 1 turkey sausage line, 1 cup fat-free
cottage cheese, 1/3 cup part-skim rocptta cheese, 1 oz american cheese slice, 3 oz hamburger patty broiled, 3 oz chicken or turkey white meat, 2 egg scrambled veggie omelet non stick cooking spray, 3 oz cod, halibut or flounder, 3 oz tuna or salmon fresh or canned, 3 oz crab meat, surimir or scallops, 3 oz roast beef thin sliced.

Dairy [ ] [ ] [ ] 2-3
Skimmed milk or buttermilk 8 oz

Fruit [ ] [ ] [ ] 3-4
1/2 grapefruit, canteloup or honeydew melon, 1 cup strawberries, blueberries, 1 medium banana, orange, apple, 4 oz orange juice, grapefruit juice , V8 juice or low-calorie cranberry juice

Vegetables [ ] [ ] [ ] [ ] [ ] [ ] 4-6
7 stalks asparagus, 1cup cauliflower, broccoli, cabage, string beans, baby carrots, spinach, okra, chick peas, kidney beans, zucchini, butternut squash mashed no
butter or 2 cups salad made with any of the following: lettuce, cucumber, onions, radish, shredded carrot or 1/2 cup lima beans.

Whole grains [ ] [ ] [ ] [ ] [ ] [ ] 6
1 slice reduced calorie whole wheat bread, reduced calorie rye bread, 1 small pita, flour or corn tortilla, 1/2 bagel or 1 oz wheat roll. 1/2 cup rice, pasta, corn, sugar snap peas, or 3 oz potatoes not frenchfries. 1 cup instant oatmeal or grits. 3/4 cup bran cereal.

See how you are doing.Check how many servings (using guide lines on this page for serving size) to determine how well you are doing. Check other pages here for calorie counts and determine what you select based on nutrition needs and calories you need to ingest to lose or maintain your weight.

ALWAYS CONSULT WITH YOUR DOCTOR BEFORE
BEGINNING ANY DIET

***Intented for general information only. In on way intended
to replace your Doctor, Pharmacist, Nutritionist or any other Health Care Provider***

Getting Started
In order to begin a diet, you need to know how much you weigh, how many calories are you presently ingesting, the eating habits you need to change, the weight loss you intend to achieve and how many calories you need to cut to get to where you want to be.

To get the weight off safely you need to loss no more than 1 or
2 pounds a week and for each pound you want to lose you need to cut out 600 calories. It is important to remember that the loss will be much more rapid the first week or two and you will need to update your calculations as you progress. Common sense should prevail. Everyone needs a certain amount of nutrition for a healthy mind.
and body. The information below is for guideline only. It is important to consult with your Doctor before beginning a diet.

Height, Weight and Calorie

Record your present weight _________________

Record your present Calorie Intake _______________
(15 times present weight)

Your Ideal Weight and How Much To Lose
Record that ideal weight here _________________

Number of pounds you need to lose ________________
(difference between present weight and ideal weight)

New Calorie Intake to Average one pound
loss per week (present calories minus 600)________________*

New calorie intake to average two pound
loss per week (present calories minus 1200)________________*
(chose the one you prefer and record it )

Number of weeks to lose excess weight _____________________

Lets look at two examples:
*Again it is important to make sure you get proper nutrition while dieting.
Eat the right foods, get plenty of exercise and rest. Be careful and
remember to consult with a Doctor before dieting.
*To loss weight and keep it off is a matter of changing your eating
habits and sticking to it.

OBESITY IS A PRIMARY FACTOR IN
Adult Diabetes
Menstral Disorders
Reproductive Problems
Heart Failure
Arthritis
Gout
Hypertension
Back Pain and ther Musculo-Skeletal Disorders
Uterine Cancer
Atherosclerosis
Gallbladder Disease
Premature Death

MENU SUGGESTIONS
The suggestions below are low in calorie and may be added
to---when calorie count is too low for your nutritional needs. The
intent is to make suggestions that have selections from the
required food groups. I call them ,_,STARTER,_, menus. Amount of
calories needed daily depends on your desired weight and
amount of your activity and exercise. Drink 8 glasses of water
a day. Discuss your weight, nutritional needs and daily calorie
intake with your DOCTOR or nutritionist.

Breakfast
*1 cup oatmeal or cream of wheat, 1 peach, l slice toast,
1 cup skimmed milk, and coffee black.
*3/4 oz brand cereal, 1 medium orange, 1 cup skimmed
milk and coffee black.
*1 egg scrambled in non-stick cooking spray, 1 slice
reduced-calorie whole-wheat toast, 1 small pear.
*1 waffle topped with 1Tbsp light syrup, 1 cup orange
juice, 1 cup skimmed milk
*1 cup fruit salad (your choice of apples, oranges, pears,
banana, grapefruit) 1 /2 cup non-fat cottage cheese
*3/4 cup bran cereal, 1 apple, 1 cup skimmed milk
*2 slices reduced calorie french toast topped with
2 Tbsp diet fruit jam, l cup skimmed milk
(Depending on calorie needs increase amounts or add
to them. Depending on nutrition needs use 2% milk, etc.
Those are for suggestions only)

Lunch
*2oz. thin sliced roast beef on 2 slices reduced calorie
bread with mustard and lettuce. 1 large apple. Drink any
diet drink, caffeine free. (tea, lemonade, etc)
* medium bowl of vegetable soup, 4 crackers, 2 slices
canteloup (for drink see above)
*2 oz tuna mixed with low-fat mayonaise on 2 slices
reduced calorie whoe-wheat bread and 1 banana.
*1 cup low-sodium tomato soup, 2 egg omelet with
tomato and onion make with non-stick cooking spray,
1 fruit of your choice and drink from above.
*1 cup minestrone soup, 2 oz diced chicken mixed with
celeery and low calorie mayonaise on pita bread. Fruit
of your choice and drink from above.
*Stuffed medium tomato with 2 oz tuna with celery and
mayo. 1 slice toast, medium banana and drink.
*2 oz thin sliced turkey with tomato and lettuce on reduced
calorie bread, one fruit and drink.
*1 small baked potato plain with small salad with light
dressing. l med fruit and drink.
(These vary in calorie content and are examples only. You
may increase amount or add nutrients as needed for you.)

Dinner
*3 oz broiled chicken, 1/2 cup sugar peas, 1/2 cup rice,
*3 oz turkey burger cooked in non-stick spray, 1 cup
broccoli, 3 oz baked potato plain.
* Rice and beans, (1/2 cup rice, 1-2 cup kidney beans,
2 Tbsp tom sause and chili powder) 1 small salad with
fat-free low-calorie dressing. Drink from above.
*3 oz broiled flounder or sole, 1 cup brussel sprouts, 1/2
cup egg noodles with light butter. Drink from above.
*3 oz broiled chicken, 1 cup cauliflower, 3 oz baked potato
plain or light butter.
*3 oz broiled fish, 1 cup green beans with potatoes, small
salad with light dressing. Drink from above.
*3 oz Turkey breast with 1 cup vegetable medley of broccoli,
cauliflower and carrots. 1 cup mixed fruit. Drink from above.
(Again these are suggestions only. You vary by calorie need
and nutrition needs. Always consult with Doctor or nutritionist
about your individual needs.)

Snacks (midmorning, midafternoon and bedtime)
1 cup diet flavored gelatin
6 mini rice cakes
1 small ice pop (up to 100 calories)
2 cups plain popcorn
10 low-sodium thin pretzels
1 cup low-calorie cranberry juice
1 cup fruit cocktail packed in light syrup
1 small orange, pear or banana
1 medium apple
1/2 canteloup
watermelon

RECIPES
Recipes for a rainy day or quick meals.
*Home made Vegetable Soup
1 cup peas and linas, 1 cup green beans, 1 cup thinly
sliced carrots, l cup shredded cabbage, 1 cup spagetti
broken into small pieces, l diced potato 1 cup canned
kidney or pinto beans. Add 1 package french onion soup
and 1/2 cup katcup. (cook the spagetti, carrots, and potato
until partial done and add rest of vegetable and cook until
done. Add french onion packet and katcup and bring to
a boil) After serving freeze balance in serving sizes in
individual freezer bags. (for variety add chunks of chicken,
turkey, italian sausage or left over meat loaf)
*Meat Loaf
2 lbs top grade hamburger, 1 cup oatmeal, 2 eggs, 1/2
cup olives thinly sliced, 1/2 cup chopped onions, 1 tsp
garlic powder 1/2 cup katcup and 1/2 cup bread crumbs.
(mix hamburger, olives, onions, garlic powder, beat the
eggs and add katcup and mix well. Mix oatmeal and
bread crumbs and mix well. Make into servicing size
loafs and cook. (After cooling put 1 loaf in a freezer
bag and freeze.) To serve take out required loaves
and let thaw. Heat in oven and add some veggies and
a salad for a quick meal.
*Veggie Medley
Using a steamer, mix brocolli, cauliflower, carrots, 1 med
onion sliced thin and make into rings with stripes of red
and green peppers. After steaming let cool and freeze
into individual serving bag.
*Stuffed Bell Peppers
Half and clean 6 bell peppers. Heat water to boil and
blanch peppers for 30 seconds. Cool in cold water and
set aside. Mix crumbled hamburger, rice and chopped
onions and cook til done. Drain well and add 1 egg ,
katcup and mix well. Stuff peppers and wrap in wax
paper and put in individual freezer bags. When ready
to use get out what you need, thaw and heat in oven,
add a vegetable and salad. You have a ready to eat
quick meal
*Turkey and Vegetable Chili
Heat 3 Tbsp olive oil in large skillet, add 2 chopped
onions, 1 bell pepper chopped, stir for 5-6 minutes.
Add garlic and 2 pounds cooked turkey breast, chili
powder to taste, 2 cups chicken broth, and 1 large
can kidney beans. Cover and simmer for 15 minutes.
Serve over corn chips or let cool and freeze in
individual serving sizes for later use.
*Turkey Salad.
Mix 2 cups chopped turkey breast with chopped
onions, celery and carrots. Take a bag of mixed
salad fixings and stir in turkey mix. Add tomato
wedges and italian salad dressing for a quick
nutritious lunch.

THE PERFECT LOW-FAT CAKE
You can have your cake and lose weight too. The same
goes for cookies and muffins. Use techniques that chefs
use. Here's how they do it.
Cut back on butter and shortening by replacing it with
an equal amount of fruit puree. For white batters or doughs
use applesauce and for chocolate use prune puree. For
most recipes you can replace up to one half the fat with
puree without noticing a difference.
Replace up to half the whole eggs in a recipe with egg
whites, or use1/4 cup silken tofu put through a blender.
For every ounce of melted unsweetened chocolate in
a recipe, substitute 3 tablespoons of cocoa powder
dissolved in 2 tablespoons of water and mix with one
tablespoon of prune puree.
Cut back on the amount of saturated fat in a cake or
muffin recipe by substituting granola oil for half the butter
or shortening. With cookies it is better to eliminate one-
quarter of the butter or shortening.
Instead of spreading on icing, dust the cake with
powdered sugar or a mix of powdered sugar and cocoa.
Better yet serve it topped with a few slices of fruit and a
fat-free whipped topping.

*Content herein is intended for general information only and
is in no way intended to replace your Doctor, Pharmacist,
Nutritionist or other Health Care Providers.*