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Holiday Portion Control: Drinks & Desserts

Eating during the holidays can be tough if you’re trying to stay on a diet, or if you’re worried about eating too much. Since portion sizes have gotten out of control in the past couple of decades, it can be hard to judge how much you should be eating. When looking at the following tables, be sure to remember to eat proper portion sizes. Visit www.MyPyramid.gov for more information on a balanced diet and good nutrition.

Drinks & Desserts

Here’s the tricky part to navigate. Since these are usually readily available at any party tables or serving platters, it can be easy to lose track of how much you actually eat. Make a single pass and figure out which desserts are the most appealing to you. Then, only eat the ones that are most important to you. Serving sizes are important to keep in mind when figuring out holiday nutrition:

Drink Serving Size   Dessert Serving Size
Wine 4 oz   Cookies 2 in cookie
Water 8 oz   Cake 2 inch piece
Beer 12 oz   Pie 2 inch slice
Soda 12 oz   Candy Typically, 1 piece
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Holiday Portion Control: Main Dishes

Eating during the holidays can be tough if you’re trying to stay on a diet, or if you’re worried about
eating too much. Since portion sizes have gotten out of control in the past couple of decades, it
can be hard to judge how much you should be eating. When looking at the following tables, be
sure to remember to eat the proper amounts of servings, as well as the proper serving sizes. Visit
www.MyPyramid.gov for more information on a balanced diet and good nutrition.

Main Dishes

Main dishes usually contain meat or protein, and often have bread or pasta included with them as well.
Main dishes will normally contain the most calories out of your entire meal. Make sure you get enough
of these, since so much time and effort are being put into them. However, don’t overdo it. Here’s what
considered the standard serving size of any of these dishes:

Main Dish

Main Dish Serving Size Everyday Equivalent
Ham 3 oz. Computer Mouse
Turkey
Prime Rib
Beef Tenderloin
Lasagna 1 cup Baseball
Spaghetti (Noodles) 1 cup Baseball
Spaghetti (Sauce ½ cup ½ Baseball
Seafood Pasta ½ cup ½ Baseball
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Plant the Seeds of Good Nutrition

This month, which is National Fruits and Vegetables Month, give a little extra thought to the naturally grown foods that you eat (hopefully) on a daily basis.

One thing you can find scattered around the offices here at NCES are members of the Fruit and Vegetable Seedies. We know they’re for kids, but there’s nothing quite like having a friendly, smiling fruit or vegetable looking your way when you’re going about your daily business.
The fact of the matter is: it’s good to have healthy reminders around to keep you in the nutritious mood. Children especially, are more prone to picking up good nutrition habits, just by being exposed to it. Having kids help prepare meals and pick out the items for the meals gives them a sense of control when it comes to their nutrition, and gives you a chance to educate them a little bit on what might be best for them to eat.
One of the biggest areas they get their habits from is you. Leading by example works well in many situations, and when raising a child, it’s no exception. Just by eating well yourself, you’ll be giving your own child that much better of a chance to develop good eating habits in the future.
Of course, the Fruit and Veggie Seedies probably wouldn’t hurt your odds either. Food can always seem more enjoyable when it’s got a big pair of eyes and a silly smile with it.
Check them out for yourself in our catalog, in the ‘Educated Kids’ section, or by searching Item #’s 2661 and 3001 at www.ncescatalog.com.