Fix Up Your Plate:
- Make half your plate fruits and vegetables.
- Add lean protein.
- Include whole grains.
- Pair your meal with fat-free or low-fat (1%) milk
- Avoid extra fat.
- Satisfy your sweet tooth in a healthy way.
- Enjoy your food, but eat less and take your time.
- Use a smaller plate and avoid over sized portions.
- 1 cup of cereal = baseball
- 1 pancake = CD
- ½ cup cooked rice = light bulb/tennis ball
- ½ cup cooked pasta = light bulb/tennis ball
- 1 slice of bread = cassette tape
- 1 bagel = 6 oz can of tuna
- 3 cups popcorn = 3 baseballs
Fruits and Vegetables
- 1 medium fruit = baseball
- ½ cup grapes = about 16 grapes
- 1 cup strawberries = 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
Dairy & Cheese
- 1 ½ oz cheese = 3 stacked dice
- 1 cup yogurt = baseball
- ½ cup frozen yogurt =
- light bulb/ tennis ball
- ½ cup ice cream = light bulb/tennis ball
Fats & Oils
- 1 tbsp butter or spread = poker chip
- 1 tbsp salad dressing = poker chip
- 1 tbsp mayonnaise = poker chip
- 1 tbsp oil = poker chip
Sweets & Treats
- 1 piece chocolate = dental floss package
- 1 brownie = dental floss package
- 1 slice of cake = deck of cards
- 1 cookie = about 2 poker chips
Meats, Fish & Nuts
- 3 oz lean meat & poultry = deck of cards
- 3 oz grilled/baked fish =
- a 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
Did you know?
You can buy local goods, crafts and food at the Post Falls Local Market! The Post Falls Local Market, presented by the Lion’s Club, will be held at the Post Falls City Hall Plaza (408 N Spokane Street) starting in early summer 2013. For detailed information, contact Kiwi at [email protected] or 208-262-6836.
Source: Kathleen Zelman, MPH, RD, LD, Director of Nutrition for WebMD. Reviewed on September 27, 2012.
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