Portions and Food Groups
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Carbs
Why do we need them? They make energy for your body. They are full of B vitamins, fiber, with some calcium and iron.
How often should we have them? At every meal and try to pick whole grains. Whole wheat bread, bran, brown rice, oatmeal, potatoes, pasta.
One quarter of your plate should be grains or carbohydrates.
Fruits & Veggies
Why do we need them? They are full of vitamins, minerals, fiber and other things that protect against disease.
How often should we have them? Have at least 5 portions per day. They should be one third of what you eat. Apples, bananas, broccoli, lettuce, tomatoes.
Half your plate should be fruits & veggies.
Milk & Dairy
Why do we need them? They have calcium, vitamins A, B2 (or riboflavin), D and protein.
How often should we have them? Have some every day and try to pick low fat. Milk, yogurt, cheese.
Your meal can include a portion of dairy.
Protein
Why do we need them? They have iron, zinc and other important nutrients. Protein builds muscles.
How often should we have them? Have some every day and try to pick lean meat. Meat, fish, eggs, soy, nuts, beans.
One quarter of your plate should be protein.
Party Foods
Fats
Fried foods, most chips, oils, many dressings are high in fat. You need a little fat in your diet, but not too much. Fats are full of calories and can be good for people who want to gain weight.
Salt
Also called sodium on the food labels. Use the salt shaker less. Find other ways to give your food flavor like herbs and spices. Add lime or lemon slices.
Sugars
Sugary drinks, sweets, chocolate, candy sugary cereals, cakes and cookies are high in sugar.
Try for 5 a day!
Option 1
- Vegetable soup
- Large bowl of fruit (count as 2)
- Snack: raw carrots
- Bowl of green salad
Option 2
- Glass of tomato juice
- Baked sweet potato
- Snack: dried apricots
- Frozen mixed vegetables
- Pear
Option 3
- Vegetable chili
- Cucumber tomato salad (count as 2)
- Baked apple
- Fruit smoothie
Option 4
- Glass of 100% orange juice
- Snack: raisins
- Baked beans
- Sweet corn
- Apple
Eat Healthy Tips!
Eat the right food for your body.
- You need energy and nutrients.
- Eat a variety and not too much of any one food.
Eat the right amount of food each day.
- Don’t eat too much or too little.
- Grow at the right speed as a child.
- Keep a healthy weight as an adult.
Eat at the right times of day.
- Start your day with a healthy breakfast.
- Don’t snack all day long.
- Match the amount you eat with the activities you do.
- Don’t eat just before bed.
Check your weight every week or month.
Ask your doctor if you need to check it more or less.
If you are UNDERWEIGHT, your body is too skinny. You are more likely to:
- Pick up infections easily.
- Take longer to get better from infections and surgery.
- Have weaker muscles and coordination.
- Get illnesses caused by lack of vitamins or nutrients.
If you are OVERWEIGHT, your body is too heavy. You are more likely to get:
- High blood pressure and heart disease
- Diabetes
- Kinds of cancer
- Joint problems and arthritis
- Breathing problems and sleep apnea
- Be less able to do activities that you want
- Problems with surgery or pregnancy
- Save 2 teaspoons if you have unsweetened cereal, not sugary cereal.
- Save 7 teaspoons of sugar if you have a water, not a soda.
- Save 2 teaspoons of sugar if you have a slice of raisin toast, not a sweet roll.
- Save 1 teaspoon of sugar if you have canned fruit in juice, not syrup.
- Have 4 teaspoons of sugar if you have plain yogurt with fruit, not a snack pack.
This is for frozen lasagna:
- 4 servings in this package
- 1 serving = 1 cup= 280 calories
- Fat = 9 grams
- Carbs = 34 grams, no added sugar
- Fiber= 4 grams, Sugar = 6 grams
- Protein = 15 grams
- Vitamin D = LOW= 0% of daily amount
- Salt/Sodium= HIGH= 37% of daily amount
- Calcium =HIGH = 320 mg
- Iron= LOW = 1.6 mg
Eating Well: Supporting Adults with Learning Disabilities
Simple guide on how to help adults with learning disabilities eat well.
Special Olympics Healthy Food and Beverages Toolkit
Toolkit to help choose health foods and beverages.