Portion Control and Label Lingo: What does it all mean? : Portion Control and Label Lingo: What does it all mean? Erin Laurie, RD, LD
Consultant Dietitian
785-893-2757
elaurie@neosho.edu
How many servings should I eat each day? : How many servings should I eat each day? Visit www.mypyramid.gov
Select MyPyramid Plan
Enter height, age, weight, gender, and activity level
Print personal pyramid
What’s an appropriate portion size anyway? : What’s an appropriate portion size anyway? Grains: 1 ounce equals…
½ cup cooked pasta, rice, cereal
1 cup dry cereal
1 small bagel
1- 7 inch tortilla
4 small cookies such as vanilla wafers
Slide4 : Fruits and Vegetables:
Refer to your own pyramid plan for daily totals.
Eat, eat, eat these!!!
Slide5 : Milk: 1 cup of milk equals…
8 oz. container of yogurt
1 ½ ounces natural cheese
About 3, 1-inch cubes
Slide6 : Meat and Beans:
3 ounces of cooked, meat, skinless poultry, or fish
2 tablespoons peanut butter = 2 ounces
½ cup beans = 2 ounces
¼ cup nuts = 1 ounce
1 egg = 1 ounce
Portion Distortion : Portion Distortion Visit http://hp2010.nhlbihin.net/portion/
Bigger portions mean excess weight gain OR more activity to burn the extra calories.
Keeping Portions in Check : Keeping Portions in Check Order from the appetizer or salad section
Order a la carte meals
Split meals before start eating
Watch the salad dressing and sandwich spreads
Use the plate method
Ask to substitute French fries with a vegetable or ask to order a small
Keeping Portions in Check : Keeping Portions in Check Drink a glass of water before eating
Order a junior or small sandwich/hamburger
Slow down when you eat!
When at home use a small plate
Label Lingo : Label Lingo Serving Size
Servings per container
Nutrition Numbers
Percent Daily Values
Nutrients-not too high and not too low
Label Lingo : Label Lingo http://www.cfsan.fda.gov/~ear/hwm/hwmintro.html
Is this food a nutrient-dense food?
Is it worth the calories?
Where are the calories coming from?
What about salt?
What is a serving?
Should I look at fiber?
How do I know if it has enough vitamins in it?
Nutrient Claims : Nutrient Claims Claims using approved wording to describe the nutrient values of foods, such as a claim that a food is “high” in a desirable nutrient or “low” in an undesirable one. Cholesterol Free
Good Source of Calcium
Fewer Calories
Low Sodium
Health Claims : Health Claims Claims linking food nutrients with disease states; allowable on labels within the criteria set forth by the FDA. Diets rich in whole grain foods and low in saturated fat and cholesterol may help reduce the risk of heart disease.