HERS 205: Nutrition for Lifetime Wellness

Lab 2: Know Your Serving Sizes

Name: ________________________

Intake guidelines are based on a 2,000 Calorie diet. Individual needs will vary according to Calorie intake.

Grains: Make Half Your Grains Whole

Aim for 5-8, 1-ounce servings per day ( half of them whole grain).
** 1 ounce = 28.5 grams (round to 30). **

1 regular slice of bread (square, not rectangle) hamburger or hot dog bun (top or bottom; both = 2 oz) - bagel cup cooked cereal (oatmeal), cooked rice or cooked pasta

1. Pour your usual portion of cereal into a bowl (i.e. Eyeball the amount you would usually eat. You may use more than one bowl, if necessary.) Then, measure that amount of cereal using the dry measuring cups and the scale. a. How many cups is your usual portion? ______________ b. What is the gram weight of your usual portion? ______________ c. How many servings is your usual portion? ______________ 2. Scoop your usual portion of spaghetti onto a plate. Then measure it. a. How much spaghetti did you put on the plate? _______ cup(s) b. How many servings is that? ________

Vegetables: Make Half Your Plate Fruits & Vegetables

Aim for 2-3 cups per day ** 1 serving = 1 cup raw or cooked vegetables, or 2 cups of leafy greens. **

3. 4. 5. 6.

How many servings are in a bag of pre-washed, pre-cut lettuce? _________ How many Calories are contained in the entire bag? ________ How many Calories are in one serving of corn? ________ How many Calories are in one small serving of fast food French fries? ________

Fruit: Make Half Your Plate Fruits & Vegetables

Aim for 1.5-2 cups per day ** 1 serving = 1 cup raw, cooked or juice, or cup dried fruit. **

7. Consider this apple. How many cups or servings of fruit do you think this apple provides? _________ 8. How many servings of juice do you think this glass holds? ________; if you filled the glass with juice, how many Calories of juice would you have? ____________ 9. What amount (in cups) of raisins equals one serving of fruit? _______; how many Calories are contained in that amount of raisins? _________

Protein: Go Lean with Protein

Aim for 5-6.5 oz equivalents per day. ** One ounce-equivalent of a protein food contains 6-7 grams of protein. **

10. How much of each of the following foods provides 6-7 grams of protein? a. Beans ___________ cup(s) b. Egg ___________ (number of eggs that provide 1 oz-equivalent of protein) c. Peanut Butter ___________ Tbsp d. Protein Bar ___________ (fraction of whole bar that provides 1 oz-equivalent of protein) e. Soy burger ___________ (fraction of whole pattie that provides 1 oz-equivalent protein) f. Sunflower seeds ___________ cup(s) 11. Weight the chicken breast. a. How many ounces is this piece of meat? _______ oz. b. What percent of the daily recommended protein intake (use 6 oz.) does this represent? ________

Dairy: Switch to Fat-Free or Low-Fat (1%) Milk

Aim for 3 servings per day. ** One serving of milk = 8 ounces (1 cup) of fluid milk, soymilk or yogurt, 1.5-2 ounces cheese, or 1.5 cups ice cream. ** 12. a. How much calcium does 8 ounces of milk contain? ___________ % DV

b. c. d. e.

How much ice cream contains as much calcium as 8 ounces of milk? __________ cup(s) How many Calories are contained in that amount of ice cream? _________Calories How much calcium is there in 1 serving of yogurt (as listed on products label)? _________ % DV How many cheese cubes are there in 1 serving? _________

Caloric Density
Calculate the caloric density of this product. FAT 12g fat x 9 Cal/g = ______Cal ______ Cal/250 Cal = ______ ______ x 100 = _______% CARBOHYDRATE 31g carbohydrate x 4 Cal/g = ______ Cal ______ Cal/250 Cal = ______ _______ x 100 = ______% PROTEIN 5g protein x 4 Cal/g = ______ Cal ______ Cal/250 Cal = ______ _______ x 100 = ______%