Nutrition Basics

Nutrition Basics

Combining regular physical activity with sensible nutrition will help you achieve a healthy body. Nutrition requites moderation in calorie consumption, variety in food selection, and proper balance in carbohydrate, protein and fat intake. Your Nutritional Plan will help ensure that your eating patterns meet these criteria.

We've added what counts as a serving so you can keep track of how much you eat. If you are interested in a personalized nutrition program based on percent body fat, and activity level, please come into the Wellness Center and we'll find out how much you should be eating.

(Call 496-7491 to schedule with us)

What counts as a serving?


½ cup cooked rice, pasta, cereal

¾ cup to 1 cup cold cereal

1 slice bread, ½ bun or bagel

1 (sm) muffin, tortilla, pancake

1 oz crackers

2 cups popped popcorn

Meat and Beans

¼ cup seeds

1/3 cup nuts

½ cup cooked dry beans or tofu

1 oz meat, poultry, or fish

1 egg ( 2 egg whites)

2 Tbsp peanut butter

Fruits and Vegetables

¼ cup dried fruit

½ cup raw or cooked

½ potato (4 oz)

¾ cup fruit or vegetable juice

1 cup leafy salad greens

1 medium fruit or vegetable


½ cup cottage cheese

1 cup mild or yogurt

1 ½ ounces natural cheese

2 ounces process cheese


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