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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