Live Healthy Live Well

Bring on the Beans for Summer Dishes

Michelle Treber — Thu, 23 May 2013 12:28:03 +0000

Beans

Beans aren’t just for baking at summer picnics anymore. Use this inexpensive, low-fat, high protein and high fiber food staple to make healthy alternatives to other fat laden salads and dips at your summer gatherings.

Beans are so versatile, a half-cup serving of cooked dry beans counts as one, one-ounce serving of lean meat in the USDA Dietary Guidelines Meat and Beans group, and as a full serving of vegetables in the Vegetables group.

The quality and digestibility of beans can be improved by consuming them with cereal grains. When beans and grains are served together in dishes like beans and rice, or tortillas and refried beans, they provide a complimentary protein profile.

Easy bean dip
Make an easy bean dip by combining a can of any type of beans (rinsed and drained) with 1/3 cup of olive oil and process until smooth. Rinsing the beans helps remove some of the sodium. Season to taste with onions, garlic, or your favorite herb mix. Bring along baked tortilla scoops for the perfect appetizer.

At only 100 to 120 calories per serving, beans are a great nutrient investment. The high fiber content of beans – about 25-30% of the recommended daily value per serving – slows the release of glucose and the increased satiety from beans may also enhance the effectiveness of weight-reducing diets. At about 20 cents per serving, beans do our wallets a favor as well.

Add beans to your favorite salad to increase protein and fiber. Or, better yet, try an all bean salad. Drain, rinse and mix five cans of your favorite beans in a large bowl – try kidney, garbanzo, lima, navy, great northern, pinto and/or black beans. Add chopped onion, chopped green pepper and a can of rinsed and drained corn. Marinate overnight in ½ cup wine vinegar and ½ cup olive oil seasoned to taste with garlic powder, oregano, basil, rosemary and/or anise. This makes a delicious salad that can be served as a side dish or a dip for baked tortilla chips.

Try something new this summer – bring on the beans!

Source: Idaho Bean Commission, http://bean.idaho.gov

Writer: Polly Loy, Extension Educator, Family and Consumer Sciences, Belmont County, loy.1@osu.edu, Ohio State University Extension.
Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu, Ohio State University Extension.

Can I Leave My Child Home Alone?

kathygreen24 — Mon, 20 May 2013 12:05:24 +0000

As the school year comes to a close, many parents are faced with the task of finding child care for the summer or deciding if they should take a chance and let their children stay home alone for the first time. Whether for a few minutes or a few hours, all parents will face the dilemma-is my child old enough to stay home alone? Many state or local laws, do not list a specific minimum age. Instead, like the Ohio Revised Code, say that parents are responsible for providing proper care and supervision for their children. So, the real question isn’t so much one of age, but one of your child’s maturity and readiness and your ability to plan for safety, emergencies and activities. There is no magic age at which children develop the maturity and good sense needed to stay alone. However, there are some signs that your child may be ready.

First, your child should indicate a desire and willingness to stay alone. Children who are easily frightened or who don’t want to stay alone are probably not ready to do so. Your child should also be showing signs that he or she can be responsible, is aware of the needs of others, and can think about options and make decisions independently. Children who are able to get ready for school on time, solve problems on their own, complete homework and household chores with a minimum of supervision, and remember to tell you where they are going, have some of the skills they will need to care for themselves. For many children, these abilities begin to appear between the ages of ten and twelve.
If your child shows these signs, you may want to consider letting your child stay home alone. However, you must also think about several other factors. These are:
-The neighborhood in which you live
-The availability of adults nearby
-How long your child will be alone

If your neighborhood is unsafe, if there are no adults nearby to call in case of an emergency, or if your child must remain alone for a very long time, it is best to continue to use some form of child care even if your child seems ready to stay alone. Remember, children, like adults are all different. Some are more independent than others, and some are more fearful, despite your care and preparation.

If you and your child decide that you are ready to stay home alone, the next step is giving your child some guidelines, knowledge, and training. Involve your children in decisions and discussions that affect them. If children understand the reasons for the rules and participate in developing rules, they are more likely to follow them.

For more tips and information on this topic, check out the complete OSU Extension fact sheet at http://ohioline.osu.edu/hyg-fact/5000/pdf/5321.pdf

Source:
Adapted from Ohio State University Extension Factsheet, HYG-5321-10, Home Alone: Is My Child Old Enough? http://ohioline.osu.edu/hyg-fact/5000/pdf/5321.pdf

Author: Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County.

Reviewer: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County

Plant it. Grow it. Eat it: Benefits of the Family Vegetable Garden

lisabarlage — Thu, 16 May 2013 12:30:31 +0000

Before the days of supermarkets, many families relied on growing their own vegetables and preserving them for use over the long winter months.

If you’re thinking about putting in a vegetable garden this season, you’ll have plenty of company. Raising edible plants is the fastest-growing trend in gardening. Whether you hope to save money on your grocery bill, reduce fears about food safety, or just enjoy the flavor of straight-from-the-garden freshness, growing your own vegetables can be very rewarding.

Growing an edible family garden is a great way to get your children excited about eating fresh fruits and vegetables. Additionally, it is a great way for children to get exercise and spend time outdoors in an activity the whole family can benefit from.

If you teach children to garden, they will experience a joy that will be with them the rest of their lives. However, many kids grow up today without the benefit of having a garden or farming background and access to free play outdoors. They often don’t know what to do in a garden. That’s where parents and grandparents come in. Adults can help kids learn about growing plants in a fun and engaging way. Plus, it will be a special time together outdoors, exploring the land, food, and flowers.

To encourage children to garden, it is important to have them grow vegetables that will mature quickly so that they can see the results of their efforts right away.

From the first crisp carrots of early summer to the last sweet squash of fall, a vegetable garden is a constantly changing delight. There is the pleasure of anticipation in watching as beets and carrots shoulder their way into view, beans swell in their pods, cucumbers lengthen and corn put out silky tassels. Then there is the enjoyment of consuming the harvest, fresh-picked and full of flavor.

As you make plans for a vegetable garden, there’s no better advice than this: Start small. It’s easy to get carried away during spring planting season when good intentions and enthusiasm are riding high. That jumbo veggie patch that makes you swell with pride in May can become an unmanageable, weedy monster in the hot and sweaty days of summer.

Happy Gardening!

Written by: Cynthia R. Shuster, Extension Educator, Family & Consumer Sciences, Perry County, Buckeye Hills EERA

Reviewed by: Joyce Shriner, Extension Educator, 4-H Youth Development, Hocking County, Buckeye Hills EERA

Reviewed by: Jennifer Lindimore, Ohio State University Extension Office Associate, Morgan County, Buckeye Hills EERA

Be Prepared

bethstefura — Mon, 13 May 2013 19:45:09 +0000

Be prepared for the upcoming storm season. Have a plan with your family and review it frequently to ensure everyone’s safety. The American Red Cross recommends reading these storm safety tips to be prepared and having these emergency supplies on hand in a safe place with easy access:

Make a Storm Plan

• Keep emergency supplies on hand
• Familiarize yourself with local evacuation routes
• Have an escape plan and a meeting point that is simple for all family members to remember
• Be sure to make arrangements for your pet should an emergency arise
• Establish an out-of-state friend who all members of the family know how to contact

Have These Emergency Supplies on Hand in A Safe Place with Easy Access

• Flashlight
• Battery-powered or hand crank radio
• Extra batteries
• First aid kit
• Moisture wipes
• Water- Fill up bathtub and containers with water for washing
• 7-day supply of medications, including pet medications
• Copies of personal and financial documents
• Emergency contact information
• Extra cash
• Maps
• Extra car and house keys
• Charged cell phone and charger
• Hand crank cell phone charge (available at online internet companies)

Food and Water

Plan to have enough food and water per family member for up to 7 days

• Bottles water – at least 1 gallon daily/person
• Non-perishable packaged or canned food
• Baby food/formula and food for seniors
• Pet food
• Cooking tools/fuel
• Plastic plates/utensils/napkins
• Manual can opener
• Cooler

Secure Your Home

• Bring all loose items inside
• Trim dead branches from trees around your home
• Unplug any appliances not in use
• Inspect and reinforce doors, windows, roof and garage
• Take pictures of your home yearly for insurance purposes

Learn about your local community’s emergency warning system and discuss safety with family members.

Sources: American Red Cross
Author: Beth Stefura M Ed, RD, LD, Extension Educator, Ohio State University Extension, Mahoning County
Reviewer: Liz Smith, M.S, RDN., LD , NE Regional Program Specialist, SNAP-ED, OSU Extension
Lisa Barlage, Extension Educator, Ohio State University Extension, Ross County

Grilling Healthy with Vegetables

linnettegoard — Thu, 09 May 2013 18:55:33 +0000

As the weather warms up and fresh vegetables are readily available there are many good choices to add vegetables to your outdoor grilled meals. It not only keeps the heat out of the kitchen, it adds variety to your family meals. Outdoor grilling can be a healthy, low-fat way to cook.

Place large vegetables such as corn on the cob and asparagus directly on the grill.

Smaller vegetables such as peppers, mushrooms, zucchini, and cherry tomatoes should be washed and cut into uniform pieces. Place them in an aluminum foil packet or a vegetable grilling basket.

For added flavor, marinate for 15 minutes before grilling by tossing them with a mixture of 2 parts oil, one part lemon juice, a crushed garlic clove and other herbs of your choice.

Make kabobs by putting the vegetables on a skewer, or use aluminum foil or a vegetable grilling basket

Cook on a medium-hot grill, turning them often.

When easily pierced by a fork, they are done.

Vegetable Kabobs

2 large green peppers, cut into 1” squares

2 medium onion, quartered, separated into sections

2 small zucchini, cut into 1” pieces

4 small yellow squash, cut into 1” pieces

12 whole mushroom

1 bottle fat-free Italian salad dressing

Place vegetables in a non-metal dish, pour Italian salad dressing over all and mix. Marinate vegetables in the refrigerator for 1 hour. Drain vegetables and thread alternately on skewers. (Or use a foil pouch or vegetable basket.) Grill kabobs 15-20 minutes, turning to brown on all sides. Makes 4-6 kabobs.

Sources:

Penn State Extension http://extension.psu.edu/health/nutrtiion-links/recipes

University of Nebraska-Lincoln Extension, Are You a Nutritious Grill Master? G2048 http://extension.unl.edu/publications

Author: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

Reviewer: Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County.

Playing Towards Fitness: Let Them Get Dirty!

lisabarlage — Mon, 06 May 2013 14:50:06 +0000

One of the most concerning health related issues facing children today is the rise of childhood obesity. In fact, statistics say that one out of five children is considered overweight, and since 1980, the rates of childhood obesity have doubled and teenage obesity has tripled. In our hectic lives, we often look for convenience foods or fast foods that are not always the best nutritional choices. Another factor leading to the increase in childhood obesity is the lack of physical activity. The bottom line however, is that our children and families are consuming too many calories and are not physically active enough. As a result, more and more people develop chronic diseases such as diabetes which will affect their overall quality of life.

Researchers have noted that one of the strongest factors to support physical activity is the amount or time children spend outdoors. Children who spend time outdoors tend to be more physically active than those who don’t. In today’s video game society, it is more important than ever to make intentional plans to spend time outdoors. People today are spending more time indoors than ever before with some people spending more than 80% of their lives indoors!

For children especially, spending time outdoors can provide benefits that go beyond physical activity. Outdoor activities promote cognitive and social development through unstructured play with other children. Outdoor activities encourage imagination, through exploration of the natural environment. Some researchers suggest that exposure to light influences children’s’ moods, performance, sleeping patterns, and sensory development.

One way to motivate children and families to spend more time outdoors is to foster an interest in nature. Taking your children to a local park, hiking in the woods, digging for fossils are all ideas on how to get your children active outside. So as the weather changes, get your children outside, let them explore, let them get dirty, and let them play towards fitness.

References:
Dietz WH. Overweight in childhood and adolescence. New England Journal of Medicine 2004;350:855-857.

Guo SS, Chumlea WC. Tracking of body mass index in children in relation to overweight in adulthood. American Journal of Clinical Nutrition 1999;70:S145–148.

U.S. Department of Health and Human Services. Physical Activity Guidelines Advisory Committee report. Washington, DC: U.S. Department of Health and Human Services, 2008.

Institute of Medicine. Preventing Childhood Obesity: Health in the Balance. Washington, DC: The National Academies Press; 2004.

CDC. Physical activity levels among children aged 9–13 years—United States, 2002. MMWR 2003;52(SS-33):785–788.

Writer: Kathy Green, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Butler County.

Reviewer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County.

Hide-and-Seek, Tag and Hop Scotch – Did You Play These Games?

Michelle Treber — Mon, 29 Apr 2013 14:24:09 +0000

Do you remember any these games? Red Rover, Simon Says, Hop Scotch, Four Square, Kick- the- Can, Hide-and-Seek, Tether Ball or Tag? I recently asked my sister about the games we played as kids. She quickly fired off the names of these games for me. We have many fond memories of playing outside, especially in the summer, from the time we got up to dusk or dark.
We had a TV of course but our main source of entertainment was being outside and playing with the kids in the neighborhood and our siblings. We created games, enjoyed friendly competition, and learned about teamwork by playing together.

Being physically active helps us feel better, burns calories and can contribute to a sense of well being. Now is a great time to explore ways that you and your family can be more physically active.
Here are a few suggestions you can try:
• Take family walks in the evening after dinner.
• Play tag, hop scotch or kick-the-can with your kids or grandchildren.
• Dance to your favorite music.
• Plant a family garden.

• Limit screen time to two hours or less each day. This includes TV, computers, cell phones, and video games.
• Exercise while watching TV. Challenge family members to stretch and move during commercials or during the program.
• Stand for meetings. Instead of sitting during the entire meeting, stand up and burn a few extra calories.
• Schedule a walking meeting at work – you can walk, talk, plan and be productive while getting some physical activity.
• Take a fitness ball to work and sit on it for brief periods during the day.
• Stretch and move with a fit band during webinars or conference calls.

• Walk, run, swing, bike or play at your local park or bike trail.
• Visit a state or national park. Check out the National Park Service website for informative videos, information, and details about National Parks located near you. http://www.nps.gov
Be creative and explore ways to increase your physical activity. Think about games you may have played as a child, plant a garden, take a bike ride or walk to the park. Make physical activity fun and enjoy the spring weather!

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County/Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Linnette Goard, Field Specialist, Food Safety, Family and Consumer Sciences, Ohio State University Extension.

Sources:
Healthy Ohio Program http://www.healthyohioprogram.org/
National Park Service http://www.nps.gov

Local Farmer’s Markets Helps Local Economy and Improves Diet Quality

zies1 — Thu, 25 Apr 2013 16:08:36 +0000

Spring is in the air. Mornings are becoming brighter, the sound of birds returning, and the trees are beginning to bud. Returning with the (sometimes) pleasant weather in Ohio are the local farmer’s markets. There are many different farmer’s market here in Ohio. To find one near you follow this link http://www.ohioproud.org/searchmarkets.php . Purchasing from these locations is obviously a great way to support the local economy, but it also can improve your diet quality.

An article published in the January issue of the Journal of the Academy of Nutrition and Dietetics looked at the diets of college students and their views towards local, organic, sustainable, and non-processed foods (typically those you’d find at your local farmer’s market). Researchers found that those who held more positive views towards these types of foods and practices tended to have a better diet.

Of the 1201 students surveyed, about half placed a moderate to high importance on these types of foods and practices. These same students also ate more fruits, vegetables, and fiber. They also ate fewer calories from fat, less sugar, and fast food less frequently.

Because this study was limited to college students, it is unknown whether the same effects would be observed in other populations. Regardless of whether or not these findings apply to other groups, there are many benefits to supporting your local market.

If quality is of importance to you, the foods found at your local market are some of the highest quality you can find. If you prefer the freshest foods you can find, look no further than the farmer’s market. Travelling only a matter of several miles preserves freshness better than those which traversed the nation.

While you’ll save a great deal of money by shopping at farmer’s markets, you will also be supporting the local economy. But, most importantly, you may be doing yourself and you’re family a very large favor by improving everyone’s overall health. This spring and summer, peruse your local market for the best seasonal fruits and vegetables. Be sure to bring along your family and friends in order to spread the word about all the great qualities about local farmer’s markets!

Here is more information on finding local farmer’s markets.

http://www.northernohiotourism.com/farmers_markets.htm

http://wood.osu.edu/topics/agriculture-and-natural-resources/2010%20Brochure.pdf/view

http://www.ohioproud.org/markets.php

Ohio proud facebook page:

http://www.facebook.com/pages/Ohio-Proud/104588964752

Written by : Susan Zies, Extension Educator, Family and Consumer Sciences and Ryan Leone, dietetic intern with Wood County Extension FCS Program, currently pursuing these advanced degrees- Master Food and Nutrition Program, School of Family and Consumer Sciences, Master of Education in Human Movement, Sports, and Leisure Studies, Focus in Kinesiology, Bowling Green State University, Bowling Green, Ohio.

Reviewed by Dan Remley, OSU Extension Field Specialist.

Be Safe in the Sun

Pat Brinkman — Mon, 22 Apr 2013 11:35:30 +0000

Got your Sun Screen on? Hopefully, you are enjoying the nicer, sunny weather and protecting yourself from skin cancer. Although it may not seem to be very intense, the sun can be the same intensity as it is in late August or September.

Most weather reports now give the Sun Intensity value which is from 0-10+ with 5-6 moderate, 7-9 high and 10+ very high. Anything above a 4 means we should be taking some precautions. This is a reminder that we need to protect ourselves so that we prevent skin cancer in the future.

Most of us get too much sun because we don’t take precautions. That’s why we are seeing so much skin cancer. Did you know that it is estimated that 90% of the new cases of skin cancer each year are preventable if we would just practice skin safety measures?

Follow these few simple practices to make a difference.

v Wear sunscreen. Sunscreen protects the skin from burning as quickly. Select a waterproof or water resistant sunscreen with an SPF (sun protection factor) of 30 or above. Remember to apply it 30 minutes before going outside and reapply every two to three hours or sooner if swimming or perspiring on a hot day. Be sure to apply sunscreen on your children over the age of 6 months. It is best to keep infants and young children out of the sun as much as possible.

v Also protect your lips with lip balm that contains sunscreen.   Some medications increase sun sensitivity so be careful if you are on medication.

v If possible stay out of the sun between 10:00 AM and 4:00 PM when the Ultraviolet (UV) radiation is the highest. Remember that even on cloudy days you can get sunburn so protect yourself. Avoid sunlamps and tanning salons as these also damage the skin. Just four visits to the tanning salon a year increase your risk of non-melanoma skin cancer by 15% and melanoma by 11%.

v Wear a broad brim hat. A three-inch brim is recommended to provide the best protection. Forget the baseball caps! They do not provide protection for the ears and back of the neck. A sun safe hat is dense enough to block UV rays from the sun.

v Wear sunglasses that filter out the UV radiation. They should provide 99 to 100 percent UVA and UVB protection. Not all sunglasses do so check carefully. UVA and UVB protection is clear and not determined by the color of the sunglasses.

v Consider clothing choices. Long sleeve shirts and pants provide additional protection but can be hot on warm days. Looser styles and woven rather than knits are usually cooler to wear. Light colors provide the least UV protection. A wet white T-shirt is no protection against UV rays. Darker colors provide a high UV protection but are hot to wear, so find a medium color, which will provide some protection with comfort. Detergents with optical brighteners can increase the UV resistance of fabrics. This can help provide some extra protection, but you still need to wear sunscreen.

Making some changes can help reduce your risk of skin cancer and damaged skin, which gives the wrinkled leathery look as you age. You can enjoy the warmer, sunny weather and still protect yourself if you follow these precautions.

Writer: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Fayette County, Miami Valley EERA

Reviewer: Elizabeth Smith, Family Nutrition Program Specialist, Ohio State University Extension

Reference:

Brinkman, P. (2007). Sun Exposure: Precautions and Protection” Ohio State University Extension, available at http://ohioline.osu.edu/hyg-fact/5000/5550.html

Sun Protection Guidelines, available at http://www.skincancer.org/prevention/sun-protection/prevention-guidelines

Sunscreen FAQs available at http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/sunscreens/sunscreen-faqs#.UXAZxcruyIA

Is it a Serving or a Portion?

marilynrabe — Thu, 18 Apr 2013 17:24:28 +0000

I’m sure you have noticed how large the meals are that we are served when we eat out. Often the amounts we serve ourselves or our families at home are just as oversized as the restaurant portions. How can we control the calories we are eating each day to help us maintain a healthy weight?

One simple helpful tool is to recognize the difference between a “serving” and a “portion”.

A “portion” is the amount of food or beverage a person chooses to eat or drink. A “serving” is a standard amount established by the U.S. Food and Drug Administration. People commonly portion out more than one serving to eat or drink at a time.

For example, a serving of soda is 8 fluid ounces. Sixteen fluid-ounce bottles of soda are common, and many people choose to drink 16 fluid ounces in one sitting. Even though a 16-fluid ounce bottle is commonly viewed as one “portion,” it is actually two servings! Many cups at fast food restaurants are 32 ounces or even 44 ounces. Think how many servings you are having if you refill the cup before you leave?

A serving of meat or fish is 3 ounces – about the size of a deck of cards. But the portion that you have on your plate may be 6 – 9 ounces or more! Now, think of the calories that you are consuming if you eat the “portion” instead of a “serving.”

One 3-4 ounce hamburger has about 330 calories; a 6 – 8 ounce hamburger comes in at about 600 calories!

We know that just 100 extra calories per day could lead to a 10 pound weight gain in one year. It would take about 1 hour and 30 minutes of exercise to burn off the extra calories from the double burger!

Research has shown that if people are given food in larger serving size packages, they are likely to eat the entire package. For example, a 10.5 ounce bag of potato chips contains about 11 one ounce servings (about 13 chips). Each 1 ounce serving gives you 140 calories, 8 grams of fat and 180 mg of sodium. If you multiply those by 11, you are eating 1,540 calories, 88 grams of fat and 1,980 mg of sodium!

It might be helpful it you divided a larger package into individual serving sizes. When you first open the bag, divide the chips into 11 separate baggies and you will be less likely to mindlessly eat the whole bag while watching TV!

To help you visualize how big (or small!) a serving actually is here are some helpful hints using everyday items to determine the size of a serving.

A 3 oz. serving of meat, fish and poultry = a deck of cards or the size of a computer mouse

2 Tbsp. of peanut butter =      a ping pong ball

1 ½ oz. cheese = 4 stacked dice

½ cup of ice cream = ½ of a baseball

1 baked potato = a fist

½ cup of cooked rice, pasta or potato = ½ of a baseball

As you can see, a serving is much smaller than the portions we typically put on our plate! You can download a portion card at: http://hp2010.nhlbihin.net/portion/servingcard7.pdf

Choosemyplate.gov has the following suggestions to help you:

Measure out foods you regularly eat (such as a bowl of cereal) once or twice, to get a sense of how big your typical portion is. Also measure out what 1/2 or 1 cup portion size looks like to help you estimate how much you eat. Don’t forget to check the serving size information on the Nutrition Facts label of packaged foods. It describes what the “standard” serving size is, and how many are in the package.

How much we eat each day is just as important as what we are eating. Be sure to eat nutrient rich foods to supply the calories as part of your daily health plan. Don’t forget to include some physical activity that you enjoy each day to balance the calories in the foods you are eating.

Written by: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Franklin County, Heart of Ohio EERA, rabe.9@osu.edu.

Reviewed by: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross County, Ohio Valley EERA, barlage.7@osu.edu.

Resources:

North Carolina School Nutrition Action Committee, http://www.eatsmartmovemorenc.com/TrendsEffectsSolutions/Texts/RightSizeYourPortions.pdf

National Heart, Lung, and Blood Institute, http://hp2010.nhlbihin.net/portion/servingcard7.pdf

USDA, Choose My Plate, http://www.choosemyplate.gov/weight-management-calories/weight-management/current-consumption.html