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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Healthy Living |
EAT WELL FOR LIFE
Wetzel County Hospital in conjunction with Mountain State Blue Cross Blue
Shield is offering the EAT WELL FOR LIFE program (click here for more details.)
We are committed to a healthier Wetzel County and surrounding areas.
Phase 1 - Session 4 - Plan your portions and right size (or downsize)
your servings
Participants will discuss the following points:
Wetzel County Hospital in conjunction with Mountain State Blue Cross Blue
Shield is offering the EAT WELL FOR LIFE program (click here for more details.)
We are committed to a healthier Wetzel County and surrounding areas.
Phase 1 - Session 4 - Plan your portions and right size (or downsize)
your servings
Participants will discuss the following points:
- The trifecta of healthy eating: PICK healthy choices, PREPARE foods by
using healthy cooking methods, PORTION control servings - Talk about the role of moderation
- Determining a serving size
- Reading food labels to increase awareness and make healthy food
choices - Review the plate planning concept
- Learn to right-size and downsize at the table, at the grocery store, and at
the restaurant
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| 10 Steps for Reading Lables |
Serving Size
Amount of food typically consumed
Servings Per Container
How long the package should last
Calories
A serving of food. Use 100 as baseline to comapre
Total Fat
Low-Fat contains 3 or less grams
Saturated & Trans Fats
Heart Health contains 2 or less grams
Cholesterol
Strive for less 300 milligrams daily
Sodium
Low sodium is less than 140mg. High is over 500.
Fiber
High fiber is over 3 grams of dietary fiber
Protein
To balance meal, 3 ounce of meat provides 20gm
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| Easy Portion Guide |
Calcium
Strive 1,000 milligrams daily.
| PORTION SIZE |
| LOOKS LIKE... |
| 1 teaspoon |
1 tablespoon
| 2 tablespoons |
1/4 cup
| 1/2 cup |
1 cup
| 2 cups |
1 ounce meat slice
| 1 ounce meat |
3 ounces meat
| 3 ounces fish |
1 ounce cheese
| The tip of the thumb |
The whole thumb
| A golf ball or 2 tea bags |
1 large egg or a small handful
| A tennis ball or a small fist |
A baseball or a lightbulb
| A softball |
A CD
| An egg |
A deck of cards or a woman's palm
| A checkbook |
1x1 inch square or 3 dice
1 ounce nuts
| 1 tortilla or wrap |
1 small roll
| 1 bagel |
1 muffin
| 1 pancake/waffle |
1 baked potato
| 1 slice of melon |
Ping pong ball
| A small salad plate |
A yo-yo
| A can of tuna |
A bar of soap
| A CD |
A computer mouse
| Width of 3 fingers |
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