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TERRI EDWARDS
MS in Holistic Nutrition
Nutrition Counselor and Educator
Portions and Eating Out
Putting It All Together:
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* Choose organic whole foods with all of their parts to obtain essential nutrients like energy, vitamins, minerals, and fiber for adequate nutrition.
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* Balance your daily calorie intake with your daily level of activity to maintain a healthy weight.
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* Consume nutrient-dense foods to get vitamins, minerals, and other nutrients for proper health with fewer calories.
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* Eat a variety of organic whole foods to obtain a broader mix of nutrients.
Serving versus Portion - What's the Difference?
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Serving: A measured amount of food or beverage.
For example, an 8-ounce glass of milk, or one cup of fruit, or two cups of dark leafy greens.
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Portion: This is the amount of food or beverage that you choose to eat or drink.
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USDA General Guidelines for Meal Planning
(based on a 2000 calorie/day intake):
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Five Main Food Groups:
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Vegetables: 2 1/2 cups per day
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Fruits: 2 cups per day
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Whole Grains: 6 ounces per day
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Dairy: 3 cups per day (adults)
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Protein: 5 1/2 ounces per day
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What to Eat When You Want to Eat Out?
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General Suggestions:
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Check Nutrition Menus online before you go!
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Look for: Organic and local produce, grass-fed meats, and wild-caught fish to avoid or lessen exposure to chemical toxins and increase your nutrient intake.
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Choose: Vegetables, fruits, and whole grains, half-size portions, and unsweet tea or water.
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Pass on: Premade sauces and dressings, and sugar-sweetened drinks.
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