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Protein 3 servings daily as the mens protein portion. 2 servings daily as the womens protein portion. Examples: One serving equals the size of: Meat and poultry 3 oz (deck of cards) Fish 3 0z (checkbook) Peanut Butter 2 Tblsp. (golf ball) Almonds cup (23 almonds)

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

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

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Dairy Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible. Examples: One serving equals the size of: Cheese 1 ounce or 1 thin slice of cheese. A pair of dice Milk 1 cup milk, yogurt, soy milk. Baseball

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Fats and Oils Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible. Examples: One serving equals the size of: Fat & Oil 1 tsp butter, margarine, oil. One dice

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300 Calories

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350 Calories

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400 Calories

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Quiz 1. One slice of bread should be about as big as: a CD. an index card. a deck of playing cards. the palm of your hand

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An index card

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Which of the following is ONE serving of grains? 1/2 cup of cooked rice or pasta 1 cup of cooked rice or pasta 1 small (3-4 inch) bagel 1 (4-ounce) muffin 2 (4-inch) pancakes

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1/2 cup of cooked rice or pasta

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How big is one serving of peanut butter? 1 teaspoon 2 teaspoons 1 tablespoon 2 tablespoons

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How many ounces are in one serving of meat (chicken, beef, pork, etc.)? 3 ounces 4 ounces (quarter pound) 6 ounces 8 ounces (half pound

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3 ounces

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Which of the following objects is comparable to the size of one meat serving? Bar of soap Index card Deck of playing cards Stack of business cards

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Deck of playing cards

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How many servings of protein- rich (meat, beans, eggs) foods should an adult aim to get each day? 1-2 servings 3-4 servings 5-6 servings

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3-4 servings

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How big is one serving of cooked legumes (beans, lentils, etc.)? 1/4 cup 1/2 cup 3/4 cup 1 cup

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1/2 cup

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How many servings of fruit should an adult aim for each day? 1-2 servings 2-5 servings 5-9 servings

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2-5 servings

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How big is one serving of dried fruit? 2 tablespoons 1/4 cup 1/2 cup It depends on the type of dried fruit you're measuring

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1/4 cup

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How many ounces are in one serving of fruit juice? 4 ounces 6 ounces 8 ounces 12 ounces

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6 ounces

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Which of the following represents one fruit serving? A - One medium orange or apple B - One cup of juice C - Half a grapefruit All of the above Both A and B

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One serving of cheese is about the size of a golf ball. a pair of dice. a tea bag. an egg

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A pair of dice

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Which of the following represents one serving of dairy? A - 1 ounce of cheese B - 1/2 cup of frozen yogurt C - 8 ounces of milk D - 4 ounces of fat-free yogurt All of the above A and B only A, B, and C

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A, B and C

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Which of the following represents one serving of vegetables? A - 1 cup of salad or lettuce B - 1/2 cup of corn or cooked vegetables C - 1 small potato D - 1 cup of baby carrots All of the above A and B only

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All of above

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Which of the following 9-inch dinner plates is properly divided? Fill 1/2 the plate of fruits and/or vegetables, 1/4 of the plate with protein-rich foods, and 1/4 of the plate with grains. Fill the plate with equal portions (1/3 each) of fruits and/or veggies, protein, and grains. Fill 1/2 the plate with whole grains, 1/4 of the plate with protein, and 1/4 of the plate with vegetables. Fill most of the plate with

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Fill 1/2 the plate of fruits and/or vegetables, 1/4 of the plate with protein-rich foods, and 1/4 of the plate with grains.

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How many servings of dairy should an adult aim for each day? 0-1 servings 2-3 servings 4-5 servings

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2-3 servings