Download A Guide To Good Nutrition

MyPlate:
Use for Good
Nutrition
Resources:
•
•
•
•
Health Castle (2009). Good fats and bad fats.
Retrieved April 29, 2010 from http://
www.healthcastle.com/goodfats-badfats.
shtml.
Mayo Clinic (2009). Cholesterol: top 5 foods to
lower your numbers. Retrieved April 29, 2010
from http://www.mayoclinic. com/health/
cholesterol/CL00002/ NSECTIONGROUP=2.
Meals Matter (2008). Making sense of portion
size. Healthy Living Articles. Retrieved April 29,
2010 from http://www. mealsmatter.org/
EatingForHealth/Topics/ Healthy-LivingArticles/Portion-Sizes.aspx.
www.choosemyplate.gov
*Grain Group: 7 oz. Daily
*Fruit Group: 2 cups Daily
*Vegetable Group: 2.5 cups
Daily
*Protein Group: 6 oz. Daily
*Dairy Group: 3 cups Daily
*Oil Group: Sparingly
For more information contact:
Phone: 217-581-7786 (HERC)
Or come into the office!
217-581-3013 (Clinic)
Monday– Friday 8-4:30
Email : [email protected]
Student Services Building 3rd Floor
A Guide
to Good
Nutrition
Good Fats
And Bad Fats
Monounsaturated Fats (MUFA)
Monounsaturated fats lower total
cholesterol and LDL cholesterol (the
bad cholesterol) while increasing
HDL cholesterol (the good
cholesterol). Nuts including peanuts,
walnuts, almonds and pistachios,
avocado, canola and olive oil are
high in MUFAs. MUFAs have also
been found to help in
weight loss,
particularly body fat.
Polyunsaturated
Fats
Polyunsaturated fats also lower
cholesterol and LDL cholesterol.
Seafood like salmon and fish oil, as
well as corn, soy, safflower and
sunflower oils are high in
polyunsaturated fats. Omega 3 fatty
acids belong to this group.
Portion Size to the Eye
If you are confused when reading a
food label, try relating the portion size
of a serving to every-day items. It is an
easy way to visualize what a true
portion size looks like.

Woman’s fist or baseball—a
serving of vegetables or fruit the
size of your fist.

A rounded handful– about one half
cup cooked or raw veggies or cut
fruit, a piece of fruit, or 1/2 cup of
cooked rice or pasta-this is a good
measure for snack serving, such as
chips or pretzels.


Your Body Mass Index (BMI) is an
estimate of your body fat, based
on your height and weight.

The higher your BMI, the higher
your risk of developing
conditions such as heart disease,
high blood pressure, sleep
apnea, and type 2 diabetes.

While it is generally accurate, the
BMI can read too high for athletes
or others with large, heavy
muscles. Likewise, it can
exaggerate low readings for frail
older people who have lost
muscle mass.

Tennis ball– about one half cup of
ice cream.

Computer mouse-about the
size of a small baked potato.

Saturated Fats
Saturated fats raise total blood
cholesterol as well
as LDL cholesterol.
Saturated fats are
mainly found in
meat, dairy, eggs,
and seafood.
Thumb tip– about one teaspoon of
peanut butter.
Body Mass Index
(BMI)
Compact disc-about the size of
one serving of a pancake or small
waffle.

Six dice-a serving of cheese.

Deck of cards– a serving of meat,
fish, or poultry or the
palm of your hand.
Imperial BMI Formula:
BMI= (kg/m2) (weight in pounds*703)
———————————————
Height in inches2
Less than 18.5 Underweight
18.5-24.9 Healthy
25.0-29.9 Overweight
30.0 or more Obese