Childhood Obesity - Do you have an overweight child? We offer tips to help your child lose weight and get fit!

If you're trying to keep your weight in a healthy range, it's important to choose sensible portions of the foods you eat. A portion is the amount of food you choose to eat, but it may not be the amount considered to be a standard serving size. For example, you may eat two slices of bread for breakfast, but a serving size is generally considered one slice of bread.

The 2005 Dietary Guidelines for Americans can help you to learn how portions translate to a standard serving size. Here are some examples:

Bread, Rice, Cereal and Pasta - Most teens and adults need 9 servings a day, active teen boys need 11 servings. A serving of these grains are

• 1 slice of bread
• 1 cup of dry cereal
• ½ cup of cooked cereal
• ½ cup rice or pasta

Vegetables - Teens and adults need 4-5 servings or more. A serving is

• 1 cup of raw leafy vegetables, such as salad greens, spinach
• ½ cup of raw or cooked vegetables other than raw leafy
• ¾ cup of vegetable juice

Fruits - Teens and adults need 3-4 or more fruit servings per day. A fruit serving is

• 1 medium apple, banana, orange or pear
• ½ cup canned, chopped or sliced fruits or small berries such as raspberries
• ¾ cup of fruit juice

Dairy - Teens need 3 servings, most adults need 2 servings. A dairy serving is

• 1 cup of low fat milk or yogurt
• 1.5 ounces of low fat cheese

Meat and Beans - Teen girls and women need 2 servings, boys and men need 3. A serving is

• 2-3 ounces of cooked lean meat, such as fish, poultry or pork
• 3 of any of the following: ½ cup cooked dry beans, ½ cup tofu, 1 egg, 2.5 ounce soy burger, 2 tablespoons peanut butter or 1/3 cup nuts
  

Posted By: Lori S