Podcast
Questions and Answers
How many calories are provided by one serving of fat-free, low-fat milk?
How many calories are provided by one serving of fat-free, low-fat milk?
- 100 kcal (correct)
- 160 kcal
- 120 kcal
- 80 kcal
What is the total amount of carbohydrates in one serving of medium-fat protein?
What is the total amount of carbohydrates in one serving of medium-fat protein?
- 0 CHO (correct)
- 5 CHO
- 7 CHO
- 2 CHO
Which of the following serving sizes corresponds to one serving of rice?
Which of the following serving sizes corresponds to one serving of rice?
- 1 cup
- 1/2 cup
- 1/3 cup (correct)
- 3/4 cup
How much protein is found in one serving of whole milk?
How much protein is found in one serving of whole milk?
What is the serving size of cooked pasta?
What is the serving size of cooked pasta?
Which of the following provides the highest amount of fat per serving?
Which of the following provides the highest amount of fat per serving?
How many grams of carbohydrates does one serving of non-starchy vegetables contain?
How many grams of carbohydrates does one serving of non-starchy vegetables contain?
Which food item's serving size is listed as '1 biscuit (2 ½ inch across)'?
Which food item's serving size is listed as '1 biscuit (2 ½ inch across)'?
What is the protein content in one serving of high-fat protein?
What is the protein content in one serving of high-fat protein?
What is the serving size of a granola or snack bar?
What is the serving size of a granola or snack bar?
Flashcards
Serving size and nutritional value of starch
Serving size and nutritional value of starch
1 serving of starch provides 15 grams of carbohydrates, 3 grams of protein, 1 gram of fat, and 80 calories.
Serving size and nutritional value of fruit
Serving size and nutritional value of fruit
One serving of a fruit provides 15 grams of carbohydrates, zero grams of protein and fat, and 60 calories.
Serving size and nutritional value of non-starchy vegetables
Serving size and nutritional value of non-starchy vegetables
One serving of non-starchy vegetables provides 5 grams of carbohydrates, 2 grams of protein, zero grams of fat, and 25 calories.
Serving size and nutritional value of lean protein
Serving size and nutritional value of lean protein
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Serving size and nutritional value of medium-fat protein
Serving size and nutritional value of medium-fat protein
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Serving size and nutritional value of high-fat protein
Serving size and nutritional value of high-fat protein
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Serving size and nutritional value of fat
Serving size and nutritional value of fat
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Serving size of pasta
Serving size of pasta
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Serving size of bread
Serving size of bread
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Serving size of rice
Serving size of rice
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Study Notes
Nutritional Information
- Starch (1 serving): 15g Carbohydrate (CHO), 3g Protein, 1g Fat, 80 kcal
- Fruit (1 serving): 15g CHO, 0g Protein, 0g Fat, 60 kcal
- Low Fat Milk (1% fat, 1 serving): 12g CHO, 8g Protein, 0-3g Fat, 100 kcal
- Reduced Fat Milk (2%, 1 serving): 12g CHO, 8g Protein, 5g Fat, 120 kcal
- Whole Milk (1 serving): 12g CHO, 8g Protein, 8g Fat, 160 kcal
- Non-starchy Vegetables (1 serving): 5g CHO, 2g Protein, 0g Fat, 25 kcal
- Lean Protein (1 serving): 0g CHO, 7g Protein, 2g Fat, 45 kcal
- Medium-fat Protein (1 serving): 0g CHO, 5g Fat, 7g Protein, 75 kcal
- High-fat Protein (1 serving): 0g CHO, 7g Protein, 8g Fat, 100 kcal
Food Serving Sizes
- Biscuit: 1 biscuit (2.5 inches across)
- Whole Wheat Bread: 1 slice (1 oz)
- Gluten-Free Bread: 1 slice (1 oz)
- Reduced Calorie Bread: 2 slices (1.5 oz)
- Pita Bread: 1 1/2 pita (6 inches across)
- Bran Cereal: 1/2 cup
- Barley: 1/3 cup
- Oatmeal: 1/4 cup
- Wheat: 1/2 cup
- Pasta: 1/3 cup (all shapes)
- Quinoa: 1/3 cup (all colors)
- Rice: 1/3 cup (all shapes)
- Tabbouleh: 1/2 cup
- Wheat Germ: 3 tbsp
- Corn Kernel: 1 1/2 cup
- Corn on the Cob: 3 7/8 to 4 1/2 inch piece
- Mixed Vegetables (corn/peas): 1 cup
- Marinara Sauce: 1/2 cup
- Peas (Green): 1/2 cup
- Potato (Baked with Skin): 1/4 large potato, 3 oz
- Boiled Potato: 1 1/2 cup, 3 oz
- Crackers: 8 crackers
- Granola Bar: 1 bar (3/4 oz)
- Popcorn (no fat): 3 cups
- Popcorn (with butter): 3 cups (1 starch + 10g fat)
- Snack Chips (baked): 8 chips (3/4 oz)
- Snack Chips (regular): 13 chips (1 oz)
- Baked Beans: 1/3 cup
- Beans (cooked/canned): 1/2 cup
- Lentils: 1/2 cup
- Unsweetened Fruit (canned/frozen): 1/2 cup
- Fresh Fruit (small): 1 fruit
- Unsweetened 100% Fruit Juice: 1/2 cup (4 fluid oz)
- Dried Fruit: 2 tablespoons
- Raw Vegetables: 1 cup
- Leafy Greens Salad: 3 cups
- Vegetable Juice: 1/2 cup (4 fluid oz)
- Beef: 1 oz lean
- Cheese (low fat): 1 oz lean
- Egg Whites: 2 lean
- Fish: 1 oz lean
- Salmon: 1 oz lean
- Sardines: 2 small sardines lean
- Tuna: 1 oz lean
- Cheese: 1 oz
- Chocolate Milk: 1 cup, 1 milk + carb
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