Presentation 2 19.04.16
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This document provides guidance on healthy portion sizes for various foods. It includes visual representations for standard portion sizes of carbohydrates, proteins, fats, and dairy. Carbohydrate portions include a computer mouse size for potatoes and a cupped handful for rice or pasta. Protein portions show using an open palm for meat and a deck of cards or iPod size for steak. Fat portions list a thumb size for nuts and a shot glass for oils. The document also discusses daily sugar and dairy intake amounts and recommends that plates contain mostly low fat, salt, sugar and saturated fat foods.
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Presentation 2 19.04.16
- 1. Portion Control ANNIE CONNAUGHTON YOGA TEACHER, PERSONAL TRAINER AND NUTRITION COACH
- 2. Which Plate contains the most food?
- 3. What is a portion? Potatoes Porridge Milk Fruit Nuts Cheese Meat Bread Write down your answer and we’ll come back to it.
- 5. Food Pyramid - Toddler
- 6. Carbohydrates Computer Mouse 1 Medium Potato Cupped Handful dry Rice/Pasta Tennis ball – cooked Rice 6 servings per day
- 7. Protein Open palm – Meat Deck of Cards - Meat Ipod Classic - Steak Cheque book – Fish 2 Eggs = 1 portion 2-3 Servings
- 8. Fat - Lipids Thumb size per serving - Nuts Shot Glass – Oils Golf ball – Nut Butters Postage Stamp -Butter 2 servings per day
- 9. Dairy 200ml Glass of milk Matchbox – Cheese 2 Dessert spoons of Natural Yogurt 3 servings per day Daily dairy intake 2-3 years = 2 cups 4-8 years = 2.5 cups 9-18 girls = 3 cups 9-18 boys = 3 cups Adults 3 cups
- 10. Added Sugar 1 Teaspoon = 4 Grams 24g Added Sugar per day – If at all! 10% of your daily calories
- 11. What your Plate should look like?
- 12. Fat Saturated Fat Sugars Salt HIGH (per 100g) Over 17.5g Over 5g Over 22.5g Over 1.5g MEDIUM (per 100g) 3g - 17.5g 1.5g - 5g 5g - 22.5.g 0.3g - 1.5g LOW (per 100g) 3g and below 1.5g and below 5g and below 0.3g and below Food Labels Information for Food (not drinks)
- 14. Contact Details Facebook: AnnieconnaughtonPT Instagram: AnnieconnaughtonPT Email: annie.beaugh@gmail.com Phone: 087 9650379