Portion Sizes Equivalent to a Serving

 

 

 

 

               Food Group                                                             Serving Size

 

               Bread, Cereal, Rice,                         1 slice of bread, ½ cup cooked rice or pasta, 1 oz.

               Pasta & Grains                                 breakfast cereal, ½ bagel

 

               Vegetables                                       1 cup leafy vegetables, ½ cup raw or cooked

                                                                        Vegetable, ¾ cup vegetable juice

 

               Fruits                                                1 medium size fruit, ½ cup canned fruit, ¾ cup of

                                                                        100% fruit juice, ¼ cup dried fruit

 

               Milk, Yogurt &                                1 cup milk or yogurt, 2 oz. cheese

               Cheese

 

               Meat, Poultry, Fish,                         3 oz. lean meat, poultry, fish, 1 egg, 2 Tbsp

               Dry Beans, Eggs, Nuts                    peanut butter, ½ cup cooked beans.

 

               Fats, Oils, Sweets                            1tsp oil, 1 pat of butter, 1 Tbsp salad dressing or

                                                                        sour cream

 

oz. = ounces, Tbsp = tablespoon, tsp = teaspoon

 

 

Suggested Servings Based on Total Daily Caloric Intake

 

Number of Servings Per Food Group

         Total Daily                                                                                                                           Fat

              Kcals               Bread          Vegetables           Fruits            Meats           Milk            Grams

              1,400                    6                     4                        3                   2                  2                <47

              1,600                    7                     5                        4                   2                  2                £53

              1,800                    8                     5                        4                   2                  3                £60

              2,000                  10                    5                        4                   2                  3                £67

              2,200                  11                    5                        4                   3                  3                £73

              2,400                  12                    6                        5                   3                  3                £80

              3,000                  15                    6                        6                   3                  3                £100

 

  

 

Adapted from Navy Nutrition and Weight Control Self-Study Guide, NAVPERS 15602A 1996,  p 44.

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Galley Guide

 

 

The average person should eat no more than 50 to 60 grams of fat per day.  A practical way of dividing the fat would be to have 10 grams at breakfast, no more than 25 grams of fat each at lunch and at dinner.  Select entrees that contain less than 15 grams of fat; choose vegetables and side dishes prepared without added margarine, butter, cheese, or rich sauces.  Salads and desserts should total 5 grams of fat or less.  Drink plenty of beverages such as water, nonfat (skim) milk, decaffeinated coffee, tea, and soft drinks (sugar free, if reducing calories), fruit and vegetable juice.

 

 

Breakfast	Lunch	Dinner
Fresh fruit              0 grams	Sandwich                              15 grams	Entree                                    15 grams
Cereal                    0 grams	Soup                                       5 grams	Starch side dish    5 grams
Lowfat milk          5 grams	Salad and/or dessert           5 grams	Salad and/or dessert    5 grams
1 Egg                      5 grams	Beverage                               0 grams	Beverage                               0 grams
Total = 10 grams	Total = 25 grams	Total = 25 grams
Grand Total = 60 grams of Fat

 

 

The following entrees and sandwiches in the ARMED FORCES RECIPE SERVICE contain approximately 15 grams of fat or less in a standard serving.  Choose them often.  Other items shown can also be part of a lowfat meal plan.

 

 

Beef Items		Texas Hash
Beef Roast, no gravy	Beef Fajitas	Braised Beef Cubes
Chuck Wagon Stew	Fajita Pita (except breaded)	Liver (no gravy)
Pizza (except French Bread)	Tamale Pie, 1 square	Beef Tenderloin
Yakisoba	Beef Teriyaki	Beef Balls Stroganoff
Beef Manicotti	Hungarian Goulash	Creole Macaroni
Hamburger Steak, small	Oriental Pepper Steak	Ravioli
Syrian Beef Stew	Stuffed Green Peppers	Tamale Pizza
Beef Brogul	BBQ Beef Cubes	Chili Con Carne
El Rancho Stew	Hamburger Pizza	Pepper Steak
Salisbury Steak (no gravy)	Stuffed Beef Rolls (no gravy) with 1 roll	Spaghetti (all styles) with a few meatballs

 

 

Pork Items
BBQ Ham	Ham and Macaroni	Ham (all styles)
Pork Tenderloin (no gravy)	Ham and Scalloped Potatoes	Chalupa
Ham Loaf	Fresh Ham	Ham, Macaroni, Tomato Casserole

 

 

Poultry Items
Chicken Cacciatore	Chicken Fajitas	Herbed Baked Chicken
Sweet & Sour Chicken	Chicken Vega	Turkey Roast (2Tbsp gravy)
Baked Chicken	Baked Chicken w/noodles	Baked Chicken with Rice
Hot & Spicy Chicken	Szechwan Chicken	Game Hens (no skin)
Turkey Curry	Turkey Salad	Chicken Adobo
Chicken Chow Mein w/rice	Chinese 5 Spice Chicken	Mexican Baked Chicken
Teriyaki Chicken	Turkey Pot Pie	Turkey with BBQ Sauce BBQ chicken

 

Fish and Seafood		Baked Fish
Baked Fish w/Garlic butter	Baked Trout Fillets	Baked Fish Almandine
Crab Cakes	Creole Scallops	Jambalaya
Mustard Dill Baked Fish	Pan Fried Fish	Salmon Loaf
Seafood Newburg	Shrimp Scampi	Stuffed Flounder Creole
Stuffed Sole Creole	Baked Scallops	Baked Tuna and Noodles
Boiled Lobster (no butter)	Creole Fish Fillets	Lemon Baked Fish
Onion Baked Fish	Parmesan Fish	Scalloped Salmon and Peas
Shrimp Chop Suey	Spicy Baked Fish	Tuna Salad
Baked Fish Portions	Baked Stuffed Fish	Boiled King Crab Legs
Cajun Baked Fish	Creole Scallops	Herb Baked Fish
Macaroni-Tuna Salad	Oven Fried Fish	Salmon Cakes
Scalloped Tuna and Peas	Shrimp	Spinney Lobster Tail (no butter)

 

Sandwiches
Denver Sandwich	Ham Salad	Hot Turkey Sandwich
BBQ Beef or Pork	Sloppy Joe	BLT (1 Tbsp. mayo only)
Egg Salad Sandwich	Moroccan Pocket	Roast Beef (no gravy)
Turkey Sandwich	Ham (no mayo)	Tuna Salad
Chicken Salad	Cheese Pita Pizza
Chicken Fajitas	Salmon Salad Sandwich	Turkey Salad Sandwich
Pita Pizza - Mushroom, Onion, Pepper	Hamburger - no cheese or mayo	Chicken Fillet (unbreaded and no mayo)

 

Cheese Items
Pizza (1 slice)	Cheese Manicotti	Spinach Lasagna
Onion & Mushroom Quiche	Broccoli Quiche

 

Soups with 5 grams of fat
Split Pea Soup	Corn Chowder	Creole
Logging	Potato	Beef Noodle
Beef Rice	Beef Vegetable	Tomato, all styles
Minestrone	Spanish	Manhattan Clam Chowder
Broccoli	Doubly good	Pepper pot
Vegetable	Bean Soups

 

Side dishes with 5 grams of fat or less   Potatoes: all recipes with the exception of:         Au gratin         French Fried         Shoe String         Cheese Baked         Hash Browns         Lyonnaise         O’Brien         Scalloped

Vegetables:         Any steamed without added butter,         margarine, cream sauce, or cheese         Sautéed vegetable         Rice, any except fried         Beans, any except refried or with cheese         Rolls or bread without butter

 

Fat-free salad items   Most Gelatin Salads Canned or raw:         (except olives and avocados) Serve with: Fat-free, Oil-free, Lemon, or Vinegar dressings.

Salads with about 5 grams of fat Apple-celery 3 bean Beet Coleslaw with Vinegar dressing Cottage Cheese

Salad Items LOADED with FAT Bacon or bacon bits Cheese Chow Mein Noodles Eggs, Mayonnaise Regular salad dressings Olives, Croutons, Sunflower Seeds

 

 

 

Fat-free desserts   Fruit, Fresh or Canned Fat-free Frozen Yogurt Fruited Gelatin Popsicles Angel Food Cake

Desserts with approximately 5 grams of fat   Pie-filling, no Crust Pudding Sherbet Soft-Serve Lowfat Frozen Yogurt Fruit Crisp

 

Suitable Breakfast Items

 

Total fat content of breakfast items you eat should not exceed 10 grams of fat.  Select fat-free items often.

 

Fat-free and Filling Juice Fresh, Fruit or Canned Dry Cereal Hot Cereal, no Butter or Margarine Nonfat (skim) Milk English Muffin with Honey or jelly Bagel with Fat Free Cream Cheese Toast with Jelly

Items with 5 grams of Fat   1 Egg (hard-boiled) Plain Donut Biscuit with Jelly Lowfat Milk Cinnamon Roll Cap’n Crunch Cereal 1 tsp. Butter or Margarine 1 tsp. Peanut Butter 2 tsp. Cream Cheese

Items with 10 grams of Fat   1 Muffin with Jelly 2 Pancakes, with syrup 2 Slices of Bacon 2 Sausages Cheese Grits

(Ref: NAVSUP)

 

Tips for Weight Control

 

U        Preplan your meals.  Don't wait until the last minute.

U        Make healthful foods as attractive and appealing as possible.

U        Use smaller plates.

U        Chew your food slowly, and put your fork down between bites.

U        Don't clean your plate every time you eat.

U        Put only the amount of food you plan to eat on your plate.

 

 

U        Prepare a shopping list when you are not hungry.

U        Eat before you go shopping.

U        When you shop, bring a list and stick to it.

 

 

U        When you have an urge to eat between meals, drink a glass of water.

U        Drink a glass of water before a meal.

U        Eat a low calorie snack before going to a party.

U        Keep low calorie snacks such as raw vegetables on hand.

U        Store food in one central location.

U        Store non-perishable leftovers in opaque containers.

 

 

U        Make exercise part of your daily routine.

U        Follow your plan and keep careful records.

U        Seek support from friends, family members, or a group.

 

 

 

U        Praise yourself for your efforts; build up your successes.

U        Indulge yourself for your successes with non-food rewards.

U        Take one day at a time.

Dealing with Feelings about Food

 

There is more to eating than avoiding hunger.  From our earliest memories, food is connected with feelings of being loved and nurtured.  It’s not surprising that most of us from time to time turn to food when we need to feel loved.  Family eating patterns often reinforce the connection between food and love.  Parents may use food to reward good behavior or to soothe anger or disappointment. Young children are made to feel “good” if they eat all the food on their plate. Older children often continue to feel they must eat everything they are given by their parents—or anyone else who offers them food.

 

 

Feelings May Trigger the Urge to Eat

 

Because food symbolizes love and acceptance, many people eat to feel better when they are depressed, angry, guilty, anxious or lonely. In order to deal with feelings, you first have to recognize them.  When you feel like eating, notice your mood.  Are you angry?  Anxious?  Before you eat, take a moment to write down exactly how you’re feeling.  Is there something causing the feeling?  What can you do about it?  Make a list of alternatives to eating that might help you cope with the feeling.  These might include:

·         taking a walk or other enjoyable exercise

·         engaging in meditation, relaxation exercises or stretching

·         talking over the emotion with your spouse or a close friend

·         doing something you really want to do, even if you feel you don’t deserve it

·         resolving the problem that’s causing the negative feeling

 

 

Keeping food diaries can be very helpful.  In your food diaries record your feelings both before and after you eat, where you were, when you ate.  With time (1 week or more) look at your eating habits and then create new patterns to replace those old habits that led to unwanted overeating.