FOOD AND NUTRITION
Module 3
• OBJECTIVE: This module provides the framework to plan meals according
to the required nutrition needed for growing children. In addition to being an
informed buyer when making purchasing decisions.
• LEARNING OUTCOME: to be informed students, aware of the healthy
choices and to be able to plan accordingly. Moving towards a healthier
lifestyle.
Serving Size
• A “serving size” is a standard amount of a food, such as a cup or an
ounce. Serving sizes can help you when choosing foods and when
comparing similar items while shopping, but they are not recommendations
for how much of a certain food to eat.
Difference between portion and a serving?
• A portion is how much food you
choose to eat at one time, whether
in a restaurant, from a package, or
at home. A serving, or serving size
External link, is the amount of
food listed on a product’s
Nutrition Facts label, or food label
The U.S. Food and Drug Administration
(FDA) changed some food and beverage
serving sizes so the labels more closely
match how much we typically eat and drink.
As a result of recent updates to the
Nutrition Facts label External link, some
serving sizes on food labels may be larger or
smaller than they were before
How much you should eat?
• The serving size on a food label may be more than or less than the amount you
should eat. That’s because how many calories External link you need each day to
maintain your weight or lose weight may depend on
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your age
your current weight and height
your metabolism
whether you’re male or female
how active you are
How to determine serving size?
• look at the serving size
and the number of
servings per container,
which are at the top of
the label. The serving size
is shown as a common
household measure that is
appropriate to the food
(such as cup, tablespoon,
piece, slice, or jar), followed
by the metric amount in
grams (g).
MyPlate Plan
Another way to use Nutritional Fact Labels
• One way to become healthier now and
in the future is to use the Nutrition Facts
label together with the MyPlate Plan
.External link that helps you figure out
how many calories you need each day.
Using the two together, as shown in
Figure 4 below, can help you figure out
how many vegetables External link,
fruits External link, grains External link,
protein foods External link, and dairy
External link products your body needs.
How to keep track of what you eat?
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what you eat
when you eat
where you eat
why you eat
how much you eat
Manage eating at home
• Take one serving according to the food label and eat it off a plate instead of
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straight out of the box or bag.
Avoid eating in front of the TV, while driving or walking, or while you are busy with
other activities.
Focus on what you are eating, chew your food well, and fully enjoy the smell and
taste of your food.
Eat slowly so your brain has time to realize your stomach is full, which may take at
least 15 minutes.
Use smaller dishes, bowls, and glasses so you eat and drink less.
Manage eating out
• Share a meal with a friend or take half your meal home.
• Avoid all-you-can-eat buffets. Instead, choose restaurants that offer some healthy
food choices in controlled portions.
• Order one or two healthy appetizers or side dishes instead of a whole meal. Options
include steamed or grilled—instead of fried—seafood or chicken, a salad with
dressing on the side, or roasted vegetables.
• Ask to have the basket of bread or chips removed from the table.
• If you have a choice, pick the small-sized—rather than large-sized—drink, salad, or
frozen yogurt.
Greek Wraps
• INGREDIENTS
• GARLIC MARINATED CHICKEN
THIGHS
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1/4 cup oil
1/4 cup lemon juice
3 cloves garlic, minced
1/2 Tbsp dried oregano
1/2 tsp salt
Freshly cracked pepper
6 boneless, skinless chicken thighs
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YOGURT SAUCE
1/2 cup plain Greek style yogurt
1/2 tsp dried dill
1 Tbsp lemon juice
1/4 tsp salt
WRAP INGREDIENTS
3 tomatoes
1 cucumber
1/4 red onion
6 pieces flatbread