What is a healthy Food Portion


[no dialogue]. Hi, my name is Dawn Wilcox,
and I’m a graduate student at Eastern Illinois University
studying dietetics in the School of Family and
Consumer Sciences. Today, I’m going to teach you
how to estimate portion sizes of food using common
household objects. A deck of cards can easily
be used to demonstrate 2 to 3 ounces of meat,
poultry, or fish. This can also be used to
demonstrate how 1 cup of 10 french fries can
also be estimated. A baseball can also be used
from around the house. A tennis ball can also be
used if that is available around the house also. This can be used to estimate
1 cup of fruit such as an orange and also
such as an apple. A computer mouse can also be
used from around the house and this can be used to estimate
1/2 cup of fruit or vegetables of broccoli or also maybe used
to estimate 1/2 cup of grains. Two 9-volt batteries can
also be used to estimate 1 1/2 ounces of cheese. One 9-volt battery can
be used to estimate 1 tablespoon of
peanut butter. A wooden block, if around
the house, can also be used to estimate 1 ounce
of cheese. A matchbox can also be used
to estimate the size of 1 tablespoon of mayo, mustard,
or any type of salad dressing that you may eat. A CD case can also easily be
used to estimate the size of a slice of bread such
as 1 ounce of grains. The actual CD inside can then
be used to estimate the size of a pancake of one serving
size, which is also 1 ounce. All of these household objects
can easily help you to estimate how many calories you may be
getting in a serving size and to estimate how many
different servings. This poster here shows us
the different servings and how many you need each day. So from the fruit group
you need 2 cups. So that would be the estimate
of two of the tennis balls or two of the baseballs. The vegetable group then shows
the serving size also. So once again, the deck of
cards can be used to estimate french fries and then the
baseball can be used to estimate, or the tennis
ball can be used to estimate broccoli
or fruit. The milk group then can also
be used to estimate again with the wooden block
or the batteries. The meat group can then be
estimated with either the deck of cards or once again
a battery for peanut butter and that is 5 1/2 ounces. The grains group can then be
estimated 6 ounces with the CD case or the CD. These all are easily found
around the house and can help to estimate your
serving sizes. By using these to estimate
your serving sizes, you can better make sure you meet
all of the recommendations for each food group. By getting all of the
recommendations you can decrease your risk of chronic
diseases and also decrease your risk for obesity
and overweightness. Thank you.

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