Challenge Yourself
Focus on Nutrition. March is National
Nutrition Month. Learning to make healthier food choices starts with
the fundamentals. This can be challenging but it can also be fun.
Use the scorecard to track your daily progress. Give yourself 1
point for each serving of fruits and vegetables consumed per day
(maximum points = 5/day), 1 point for each completed daily food
journal, 1 point for eating foods with whole grains and 1 point for
eating a serving of lean protein. The maximum total daily points are
8 per day. Sunday is a bonus day.
Whole Grains: Try to
incorporate whole-grain cereals, breads, crackers, rice or pasta
every day. Look to see that grains such as wheat, rice, oats, or
corn are referred to as “whole” in the list of ingredients.
Lean Proteins: Choose
lean meats and poultry. Bake it, broil it or grill it. Make an
effort to vary your protein choices with more fish, beans, peas,
nuts and seeds.
What is a serving size?
Here are a few examples of serving sizes:
-
1 cup of whole grain cereal
(size of your fist)
-
1 ounce of cheese (size of
four dice)
-
1 slice of whole grain bread
(size of a hockey puck)
-
1 medium piece of fruit (size
of a baseball)
-
¼ cup of dried fruit
|
-
3 ounces of fish (size of a
checkbook)
-
3 ounces of lean meat (size
of a deck of cards)
-
½ cup of whole grain pasta
(size of a baseball)
-
1 cup of leafy vegetables
- ½ cup of cooked or raw vegetables
|
For more information, visit the American
Dietetic Association website at
www.eatright.org
Every step you make today, is progress towards
a healthier you!