Have a healthy balance of foods each day:

  • 1 1/2 - 2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables.

  • 5-8 ounces of grain, 1/2 from whole grains.

  • 3 cups of nonfat or low-fat dairy foods.

  • 5-6 1/2 ounces of protein (meat, beans, and seafood) each day.

  • No more than 5-7 teaspoons of oils, mostly from plants, fish, and nuts.

What are the serving size?

Portion is how much food you choose to eat at one time, whether in a restaurant, from a package or in your own kitchen. A portion is 100 percent under our control. Many foods that come as a single portion actually contain multiple servings.

You can always ask in class for advice. We are here to help.