Dietary Guidelines

Recommended Dietary Guidelines

It's recommended that everyday a person should have:

6-11 servings of grain products
3-5 servings of vegetables
2-4 servings of fruit
2-3 servings of dairy
　2-3 Servings of meat or meat alternatives
　fats, oils and sweets should be used sparingly

In order to get the best out of what you eat, try these few tips!

-Decrease your fat intake: Make sure you choose low-fat or non-fat items, especially in dairy products like yogurt, cheese, and milk.

Choose whole wheat: like whole wheat rice instead of white rice.

Practice portion control!

Good Portions, Good Health.

Here's a hand to portion control:

Fist = 1 Cup
(example: 2 servings of pasta or oatmeal)
Palm = 3 oz
(example: 1 cooked serving of meat)
Thumb tip = 1 teaspoon
(example: 1 serving of mayonnaise or margarine)
Handful = 1 or 2 oz snack food
( example: 1 oz of nuts = 1 handful ; 2 oz of pretzels = 2 handfuls)
Thumb = 1 oz
( example : 1 serving of cheese)

What equals 1 Serving

Grains = 1/2 c cooked rice, 1 slice bread, 1 c ready-to-eat cereal
Vegetables = 1/2-1 c cooked, 1 c raw or vegetable juice, 2 c raw leafy greens
Fruit = 1/2 c canned or dried, 1 c fresh fruit or 100% juice, 1 small whole fruit
Dairy = 1 c milk, 1-2 oz cheese
Meat = 1 oz meat, poultry, or fish, 1/2 c dried beans or nuts, 1/4 c cooked dry beans,1 egg