El pirámide de nutrición ¿Estás comiendo bien?
The list below gives examples of the size, shape, and/or look of one serving of a particular food. A rounded handful - one 1/2 cup vegetables or fruit, 1/2 cup of cooked rice or pasta, or a snack serving of chips or pretzels Woman’s fist - another way of visualizing a serving of vegetables, or one piece of whole fruit Small handful or golf ball - 1/4 cup of dried fruit A matchbox - a 1 oz serving of meat, or a serving of cheese Deck of cards, or the palm of your hand (excluding fingers) - a 3oz serving (recommended) of meat, fish or poultry, or ten chips/french fries Thin paperback book - an 8 oz serving of meat Check book - a serving of fish (approximately 3 oz) Tennis ball - 1/2 cup of pasta, or a serving of ice cream Computer mouse - a medium baked potato Compact disc - one serving of pancake or small waffle Thumb tip or one dice - one teaspoon of margarine A ping pong ball - two tablespoons of peanut butter Small milk carton - 8 oz glass of milk A baseball - 8 oz cup of yogurt, one cup of beans, or one cup of dry cereal
Grasas, aceites y dulces Con moderación -- en poca cantidad
Leche, yogur y quesos 2 a 3 porciones al día Un carton pequeño de leche, un ‘beisbol’ de yogur, o un ‘librito de fósforos’ de queso
Carnes, aves, pescado, legumbres huevos, y nueces 2 a 3 porciones al día Un ‘palma’ de carne, ave o pescado, Un ‘puño de mujer’ de legumbres, Un huevo, Un puñado de nueces
Vegetales 3 a 5 porciones al día Un puñado de brocoli Un ‘puño de mujer’ de zanahorias
Frutas 2 a 4 porciones de frutas al día Un plátano Un puñado uvas Un tomate
Pan, cereales, arroz y pastas 6 a 11 porciones al día Una ‘pelota de tenis’ de pasta Un ‘beisbol’ de cereal Una rebanada de pan
Bebidas – 2 litros al día ~2 litros al día = o =