Lightbulbs and food—–on your plate

Lightbulb. Linguistic teaching tool

Image via Wikipedia

I am always scouting out resources. The reason is that as a doctor for the past 30 years I note some resources are user-friendly while others are not. Last week the US government did something right: the are using a familiar reference point —the plate—as a way to teach us about portions. For more info see www.choosemyplate.gov

I also saw a similar resource on Web MD. I give both organizations full credit for helping busy families make sense out of what to put on our plates. Here is Web MDs excellent help as reviewed by Kathleen Zelman:

SOURCE: Kathleen Zelman, MPH, RD, LD, Director of Nutrition for WebMDhealthyeating.webmd.com

© 2008 WebMD, LLC. All rights reserved.

Portion Size Guide

When you’re trying to eat healthfully, it’s essential to keep track of just how much you’re eating. It’s all too easy to misjudge correct portion sizes. Here are some easy comparisons to help you figure out how many servings are on your plate.

Portion Size Your Plate

½ PLATE VEGETABLES:

Fill half your plate with a colorful assortment of different vegetables for good nutrition and tastes to please your palate.

¼ PLATE PROTEINS:

Low-fat proteins are good for your heart and better for your waistline. Bake, broil, or grill your way to a delicious and healthy meal.

¼ PLATE STARCHES:

Whole-grain starches are good for your heart and keep you feeling fuller longer.

While foods like yams, potatoes and corn are considered vegetables, they are high in starch and should be placed on this part of your plate.

BASIC GUIDELINES

1 cup = baseball ½ cup = lightbulb

½

Vegetables

¼

Starch

¼

Protein

1 tbsp = poker chip 1 slice of bread

= cassette tape

1 oz or 2 tbsp

= golf ball

3 oz chicken or meat

= deck of cards

3 oz fish

= checkbook

1 oz lunch meat

= compact disc

3 oz muffin or biscuit

= hockey puck

1½ oz cheese

= 3 dice

1 cup of cereal flakes = baseball

1 pancake = compact disc

½ cup of cooked rice = lightbulb

½ cup cooked pasta = lightbulb

1 slice of bread = cassette tape

1 bagel = 6 oz can of tuna

3 cups popcorn = 3 baseballs

1½ oz cheese = 3 stacked dice

1 cup yogurt = baseball

½ cup frozen yogurt = lightbulb

½ cup ice cream = lightbulb

1 tbsp butter or spread = poker chip

1 tbsp salad dressing = poker chip

1 tbsp mayonnaise = poker chip

1 tbsp oil = poker chip

1 piece chocolate = dental floss package

1 brownie = dental floss package

1 slice of cake = deck of cards

1 cookie = about 2 poker chips

1 medium fruit = baseball

½ cup grapes = about 16 grapes

1 cup strawberries = about 12 berries

1 cup of salad greens = baseball

1 cup carrots = about 12 baby carrots

1 cup cooked vegetables = baseball

1 baked potato = computer mouse

3 oz lean meat & poultry = deck of cards

3 oz grilled/baked fish = checkbook

3 oz tofu = deck of cards

2 tbsp peanut butter = golf ball

2 tbsp hummus = golf ball

¼ cup almonds = 23 almonds

¼ cup pistachios = 24 pistachios

 

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2011-06-09T13:26:28+00:00 June 9th, 2011|Education|

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