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Peer Education Program
Nutrition
Serving
sizes:
bread,
cereal, rice and pasta group (6-11 servings daily)
1 cup rice or pasta (2 servings)- size of a tennis ball
1 pancake (size of a CD)
1 slice of bread (size of audiocassette tape)
1 cup of cereal flakes (size of a fist)
vegetable group (3-5
servings)
1 cup salad greens (size of a baseball or a fist)
1 baked potato (size of a fist)
3/4 cup of tomato juice (size of a small styrofoam cup
1/2 cup cooked broccoli (size of a scoop of ice cream or a
light bulb)
1/2 cup serving (6 asparagus spears, 7 or 8 baby carrots or
carrot sticks, 1 ear of corn on the cob)
fruit group (2-4 servings)
1/2 cup grapes (size of a light bulb)
1/2 cup of fresh fruit (size of 7 cotton balls)
1 medium size fruit (size of a tennis ball or a fist)
1 cup of cut-up fruit (2 servings - size of a fist)
1/4 cup of raisins (size of a large egg)
milk, yogurt and cheese
group (2-3 servings)
1.5 ounces natural cheese (size of 3 dominoes)
1 ounce processed cheese (1/2 serving - size of a pair of
dice or your thumb)
meat, poultry, fish, dry
beans, eggs and nut group (2-3 servings)
2 tablespoons peanut butter (size of a ping pong ball)
3 ounces cooked meat, fish, poultry (size of a palm, deck of
cards or cassette tape)
3 ounces grilled/baked fish (size of a checkbook)
3 ounces cooked chicken (size of a chicken leg and thigh or
breast)
fats, oils and sweets group
(use sparingly)
1 teaspoon butter/margarine (size of a fingertip)
2 tablespoons salad dressing (size of a ping pong ball)
1 cookie (size of a tennis ball)
Vegetarians
Vegetarians need the same amount of protein that meat-eaters
do. You can get it from a wide variety of whole grains,
seeds, nuts and legumes.
Vegans need to be sure to get
enough Vitamin B12 in their diets, through fortified
breakfast cereal, fortified soy beverages, nutritional yeast
or supplements.
Calcium and Vitamin D can be
found in dark, leafy vegetables, broccoli, calcium-fortified
juices and soy beverages, blackstrap molasses, etc.
Caffeine
Those who have
conditions aggravated by stress should reduce the
amount of caffeine they consume.
Caffeine has a half-life of an average of four hours. This
means it takes your body four hours to rid itself of
half the amount of caffeine that you've consumed. After
eight hours, your body will contain one-quarter of the
original amount. After 12 hours, your body will contain
one-eighth of what you first drank.
Smart
snacking
Make snacks part
of your persona daily food guide pyramid. Don't consider
them extras
Snack when you're hungry.
Match snack calories to activity level.
Snack consciously- eat when you snack, relax when you watch
TV.
Plan ahead for smart snacking
On-the-go
snacks
yogurt
cottage cheese
milk
lean deli meats
fruit juice
ready-to-eat fruit
fresh vegetable sticks
applesauce
instant soup
pretzels dipped in mustard
whole-grain cereal
mini cans of water-packed tuna
boxes of raisins
instant oatmeal
dried fruit
fruit cups
whole-wheat crackers
popcorn
pudding with vanilla wafers
oatmeal-raisin cookies
frozen yogurt
fig bars
whole-grain toast with peanut butter
string cheese
trail mixes
granola bars
Tips for healthy living
Eat your fruits and vegetables.
Keep moving. Incorporate physical activity into your daily
routine!
Fat free does not equal calorie free.
Give your food attention- enjoy it!
Snack from a plate, not the box.
Listen to your stomach. It will tell you when you are really
hungry.
Address emotions- don't eat to hide emotions.
Leftovers are good! You don't have to clean your plate each
time.
Take one day at a time.
Eating well on a college budget
Avoid shopping on an empty stomach.
Try bulk food bins.
Make a shopping list and stick to it.
Weigh the cost and value of each item.
Store brands and generic brands are often less expensive
than brand name products.
Be wary of gimmicks.
Examine the bottom and top shelves. High-ticket items are
often at eye level.
Compare prices by the unit to get the best bargain.
Avoid buying at convenience stores.
Buy quantities you can readily use or store to prevent
spoilage.
Use coupons only for products that you purchase regularly to
prevent buying extras you don't need.
Eat breakfast at home, not on the run.
Plan snacks and lunches to take to school or work.
Fill plastic containers with juice, water, etc. versus
buying individual boxes.
Examine how often you eat out.
Invite friends to cook a meal together or share pot luck.
Food and
mood
Men are more
likely to eat when they're feeling happy, whereas women are
more likely to eat when they're feeling sad or anxious.
Chocolate cravings may signal that you are tired.
An urge for salty foods or dairy products may signal that
your body is hungry for a real meal.
www.mckinley.uiuc.edu
www.eatright.org
www.uofaweb.ualberta.ca
www.acefitness.org
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