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TERRI EDWARDS

MS in Holistic Nutrition

Nutrition Counselor and Educator

Portions and Eating Out

Putting It All Together:

* Choose organic whole foods with all of their parts to obtain essential nutrients like energy, vitamins, minerals, and fiber for adequate nutrition.

* Balance your daily calorie intake with your daily level of activity to maintain a healthy weight.

* Consume nutrient-dense foods to get vitamins, minerals, and other nutrients for proper health with fewer calories.

* Eat a variety of organic whole foods to obtain a broader mix of nutrients.

Serving versus Portion - What's the Difference?

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.

Portion: This is the amount of food or beverage that you choose to eat or drink.

USDA General Guidelines for Meal Planning

(based on a 2000 calorie/day intake):

Five Main Food Groups:

Vegetables: 2 1/2 cups per day

Fruits: 2 cups per day

Whole Grains: 6 ounces per day

Dairy: 3 cups per day (adults)

Protein: 5 1/2 ounces per day

What to Eat When You Want to Eat Out?

General Suggestions:

Check Nutrition Menus online before you go!

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.

Choose: Vegetables, fruits, and whole grains, half-size portions, and unsweet tea or water.

Pass on: Premade sauces and dressings, and sugar-sweetened drinks.

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