DAILY REQUIREMENTS

The food guide pyramid is an easy guide to good nutrition. By
getting the recommended daily amounts for each food group,
you're ensuing a healthy diet. Make sure you get the minimum
of recommended serving and that good eating habits and
physical activities puts you on the path to a healthly lifestyle
and weight loss success.

Fats, oils, sweets - 1-3 servings

Diary products - 2-3 servings

Lean Protein - 2-3 servings
Includes beef, pork, fish,,chicken, turkey,
cheese and eggs

Vegetables - 4-6 servngs

Fruits - 3 servings

Breads and grains - 6 servings

WHAT IS A SERVING

Grain/bread servings: 1 serving is 1 slice of bread. 1/2 bagel,
1/2 cup grain, 1/2 cup starch vegetable (peas, corn, potato) 1/2 cup
legumes (lentil, split pea, kidney bean)

Vegetable servings: 1 cup raw, leafy greens, (spinach, romaine,
lettuce, kale) 1/2 cup other vegetables-cooked, canned or raw (carrotts,
broccoli, tomato, artichoke etc. 3/4 cup (6 oz) vegetable juice

Fruit servings: 1/2 cup cut-up raw, cooked or canned fruit (melon,
applesause) 1 medium (orange, banana, peace, apple) 3/4 cup
(6 oz) fruit juice and 2 tablespoon dried fruit (raisins)

Protein serving: 3 oounces meat, fish, chicken, 1 ounce cheese
and 1 egg.

Milk servings: 1 cup milk, 1 cup yogurt

Fat servings: 1 teaspoon margarine, butter, olive oil and
2 tablespoons salad dressing

VISUALIZE YOUR PORTIONS

It is not always practical to whip out measuring cups and spoons
to estimate portion sizes. To get an idea of how much you are
eating, try this "HAND-Y" method.

Palm of your hand or regular deck of cards.= 1 serving
3 oz meat, fish, poultry

Tip of thumb to first joint= 1 tablespoon of oil

Tip of finger to first joint= 1 teaspoon

Clenched fist= 2 servings (1 cup) potatoes, rice, pasta

Cupped hand= 1 serving (1/2 cup) pasta, chopped fruits,
cooked vegetables

EASY NUTRITION CHECK BOX
The chart below makes it easy for you to keep track of how many
servings in each nutrition category of food you eat each day.
This is the recommended daily allowance.

Fats [ ] [ ] [ ] 1-3
1 T. butter, 1 T. margarine, 1 T mayonaise. 3 T. fatfree salad dressing
3 T. fat-free mayonaise

Protein [ ] [ ] [ ] 2-3
1 scrambled egg cooked in non stick cooking spray, 1 boiled egg,
1 slice lean ham thinly sliced, 1 turkey sausage line, 1 cup fat-free
cottage cheese, 1/3 cup part-skim rocptta cheese, 1 oz american cheese
slice, 3 oz hamburger patty broiled, 3 oz chicken or turkey white meat, 2
egg scrambled veggie omelet non stick cooking spray, 3 oz cod, halibut
or flounder, 3 oz tuna or salmon fresh or canned, 3 oz crab meat, surimir or
scallops, 3 oz roast beef thin sliced.

Dairy [ ] [ ] [ ] 2-3
Skimmed milk or buttermilk 8 oz

Fruit [ ] [ ] [ ] 3-4
1/2 grapefruit, canteloup or honeydew melon, 1 cup strawberries,
blueberries, 1 medium banana, orange, apple, 4 oz orange juice,
grapefruit juice , V8 juice or low-calorie cranberry juice

Vegetables [ ] [ ] [ ] [ ] [ ] [ ] 4-6
7 stalks asparagus, 1cup cauliflower, broccoli, cabage, string beans, baby carrots,
spinach, okra, chick peas, kidney beans, zucchini, butternut squash mashed no
butter or 2 cups salad made with any of the following: lettuce, cucumber, onions,
radish, shredded carrot or 1/2 cup lima beans.

Whole grains [ ] [ ] [ ] [ ] [ ] [ ] 6
1 slice reduced calorie whole wheat bread, reduced calorie rye bread,
1 small pita, flour or corn tortilla, 1/2 bagel or 1 oz wheat roll.
1/2 cup rice, pasta, corn, sugar snap peas, or 3 oz potatoes not frenchfries.
1 cup instant oatmeal or grits. 3/4 cup bran cereal.

See how you are doing.Check how many servings (using guide lines on this
page for serving size) to determine how well you are doing. Check other pages
here for calorie counts and determine what you select based on nutrition needs
and calories you need to ingest to lose or maintain your weight.

ALWAYS CONSULT WITH YOUR DOCTOR BEFORE
BEGINNING ANY DIET

***Intented for general information only. In on way intended
to replace your Doctor, Pharmacist, Nutritionist or any
other Health Care Provider***