Men & Nutrition
Your body needs fuel for exercise and physical activity, and that fuel comes from food. Eating the right combination of nutrients from a balanced diet helps build muscle and energy.
Staying hydrated is also a part of good general health, and also helps with weight management. Frequently hunger impulses may be thirst impulses in disguise.
Do you speculate how much a serving is when trying to follow the guidelines of the food pyramid? Below is a chart of serving sizes for each food group.
|Bread, Cereal, Rice and Pasta (At least half should come from whole grains)||Vegetables||Fruits||Meats, Poultry, Fish, Beans and Eggs||Milk, Yogurt and Cheese|
|<1/2 cup cooked brown rice or whole wheat pasta (size of a cupcake wrapper)||1 cup salad greens (size of a baseball)||1/2 cup grapes (size of a light bulb)||2 Tablespoons peanut butter (size of a ping pong ball)||1.5 ounces of natural cheese (size of a 9-volt battery)|
|1 pancake (size of a CD)||1 baked potato (size of a baseball)||1/2 cup fresh fruit (size of 7 cotton balls)||1 ounce nuts (size of one handful)||2 ounces of artificial cheese (size of four dice)|
|1 piece of cornbread (size of a bar of soap)||3/4 cup vegetable juice (size of a small Styrofoam cup)||1 medium size fruit (size of a tennis ball)||3 ounces of grilled/baked fish (size of a check book)||1 cup skim milk (8 fluid ounces size of 2/3 of a soda pop can)|
|1 slice of whole wheat bread (size of a CD case)||1/2 cup cooked broccoli (size of a light bulb)||1 cup of cut up fruit- 2 servings (size of tennis ball)||3 ounces cooked chicken (size of a single chicken thigh, leg or breast)||1 cup low-fat or fat-free yogurt (size of single serving package)|
|1 cup of cold cereal (size of a baseball)||1/2 cup serving = 6 asparagus spears, 7 or 8 baby carrots or carrot sticks, 1 ear of corn on the cob||1/4 cup of dried fruit (size of a large egg)||3 ounces cooked meat, poultry or fish (size of a deck of cards)|