UPMC Health Plan: HEALTH for Families Eating Plan

Adapted from We Can! Taken from www.nhlbi.nih.gov/health/public/heart/obesity/wecan.

Here are some ways to figure out serving sizes:

	3 ounces of meat is about the same size and thickness as a deck of playing cards.
	A small apple or peach is about the size of a tennis ball and is equal to 1/2 cup of fruit.
	1 ounce of cheese is about the size of 4 stacked dice.
	1/2 cup of ice cream is about the size of a tennis ball.
	1 cup of mashed potatoes or broccoli is about the size of adult woman's fist.
	1 teaspoon of butter is about the size of the tip of an adult woman's thumb.
	1 ounce of nuts equals one adult woman's handful.

How much food should you eat each day?

Food	Age	Total Amount Per Day
Vegetables	4 - Adult	1 1/2 - 3 1/2 cups
Fruits	4 - Adult	1 - 2 1/2 cups
Breads and Cereals	4 - Adult	4 -10 ounces
Milk and Dairy	4 - Adult	2 - 3 cups
Proteins	4 - Adult	3 - 7 ounces
Fats and Oils	4 - Adult	4 - 8 teaspoons

Total amount per day is given as a range. Check with your doctor to find out exactly how much you and your children need. Source: U.S. Department of Agriculture, Center for Nutrition Policy and Promotion, April 2005.

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Almost all fresh, frozen, and canned vegetables without added fats or sauces. Examples:

carrots
green or wax beans
peppers
beets
tomatoes
celery
lettuce
broccoli
cauliflower
greens
potatoes
sweet potatoes

Vegetables with added fat or sauces
Oven-baked French fries
Avocado

Fried potatoes (French fries or hash browns)
Deep-fried vegetables (fried zucchini, fried mushrooms)

All fresh, frozen, or canned fruits without added sugar (packed in juice). Examples:

apples
bananas
grapes
berries
melons
peaches
pears
pineapple
oranges
grapefruit
cherries
tangerines

Dried fruits
Fruits canned in light syrup
Fruit juices (100 percent juice)

Fruits canned in heavy syrup
Fried fruits (apples, bananas)
Fruit drinks which are not 100% juice
Cranberry juice cocktail
Fruit snacks or fruit rolls

Whole grain breads
Whole grain rolls
Whole grain crackers
Pita bread
Tortillas
Whole grain hot or cold cereals
Whole grain pasta
Brown rice

White bread
Pasta (made with enriched flour)
White rice
French toast
Taco shells
Biscuits
Cornbread
Granola
Waffles
Pancakes

Croissants
Muffins
Donuts
Sweet rolls
Crackers containing trans fats
Sweetened breakfast cereals

Nonfat (fat-free), skim, and 1% milk
Nonfat (fat-free), skim, and 1% buttermilk
Nonfat yogurt
Low-fat (<3 grams fat per ounce) and fat-free cheese
Low-fat or fat-free cottage or ricotta cheese

2% milk
2% buttermilk
Reduced-fat cheeses (5 grams of fat or less per ounce)

Whole milk
Chocolate milk
Regular cheeses (Swiss, provolone, American, Colby, cheddar)
Whole-milk yogurt
Cream cheese

Extra-lean cuts of beef (top sirloin, eye of round)
Extra-lean ground beef
Pork tenderloin
Chicken (white meat) without skin
Turkey (white meat) without skin
Baked, broiled, or grilled fish and shellfish
Dry beans, peas, lentils, and tofu
Egg whites and egg substitute

Lean, well-trimmed cuts of beef (round, strip, T-bone, and tenderloin steak)
Broiled or grilled lean ground beef
Pork loin chop or roast
Ham
Canadian bacon
Chicken with skin
Turkey with skin
Low-fat hot dogs
Low-fat luncheon meats
Peanut butter
Dry roasted nuts
Whole eggs

Untrimmed beef and pork
Regular ground beef and pork
Fried hamburgers
Spare ribs
Bacon
Sausage
Pepperoni
Salami
Hot dogs
Luncheon meats
Fried chicken
Fried fish and shellfish
Nuts roasted in oil
Whole eggs cooked with fat

Sugar-free popsicles
Frozen fruit juice bars
Low-fat microwave popcorn
Pretzels
Baked chips
Ginger snaps

Ice milk bars
Low-fat frozen yogurt
Low-fat ice cream
Low-fat pudding
Animal crackers

Cookies
Cakes
Pie
Cheesecake
Regular pudding
Ice cream
Candy
Chocolates
Fried chips
Buttered popcorn

Cooking spray
Spray margarine
Trans fat-free margarine*
Olive oil*
Vegetable oils
Oil-based salad dressing
Fat-free mayonnaise
Fat-free sour cream
Fat-free cream cheese

*Vegetable oils and olive oil contain no saturated or trans fats and may be consumed daily in limited portions (4-8 teaspoons per day for adults) according to calorie needs.

Low-fat salad dressing
Low-fat mayonnaise

Butter
Regular margarine (containing trans fats)
Shortening
Lard
Regular creamy salad dressing
Mayonnaise
Sour cream
Cream cheese

Water
Sugar-free flavored water
Sugar-free (diet) soda
Sugar-free (diet) iced tea
Sugar-free (diet) lemonade
Sugar-free fruit flavored drinks
Non-fat (fat-free), skim, or 1% milk

2% milk
100% fruit juice
Sports drinks

Whole milk
Sweetened iced tea
Sweetened lemonade
Fruit drinks which are not 100% juice
Regular soda