Components of a Balanced (Vegetarian) Diet:
Food
|
Number servings
|
1 serving examples
|
Grains, cereals, potatoes
|
3 – 4 servings
|
1 slice bread, 1 oz cereal, ½ cup of pasta or rice
|
Fruits and vegetables
|
4-5 servings
|
1 cup of leafy vegetables, ½ cup of raw vegetables, ¾ cup of
vegetable juice, 1 medium apple, 1 banana, ½ cup of canned fruit
|
Legumes, nuts, seeds, protein
|
2-3 servings
|
2 tablespoons peanut butter, ½ cup cooked beans, 1/3 cup of nuts
|
Milk, cheese, egg
|
2 servings
|
1 cup of yogurt or milk, 1 – ½ oz of cheese, 1 egg
|
Oils
|
Small
|
If you are more of a calorie person, rather than servings...
- A sedentary female should intake approximately 1,600 calories
- An active female, growing female teens/children, and sedentary male should intake 2,200 calories
- A growing male teen/child should intake 2,800 calories
What’s in a Portion Size?
Serving size
|
Equivalent
|
1 ounce of cheese
|
four dice
|
A medium potato
|
a computer mouse
|
2 tablespoons of peanut butter
|
a ping pong ball
|
1 cup of pasta
|
a tennis ball
|
A bagel
|
a hockey puck
|
= Peanut Butter
~
= Cheese
Resources:
