Non Scope of Practice Nutrition and Portion Control Practice Flashcards

Flashcards testing knowledge on portion control, serve sizes, healthy eating guidelines, and meal planning strategies across all provided lecture sources.

According to the 'Handy' portion guide, what approximate portion or serve size is represented by your fist?

1 cup of raw salad vegetables, 1 piece of medium fresh fruit, 1 cup diced or canned fruit, or 1 cup of cooked or canned legumes/beans.

In the 'Handy' portion guide, what serve sizes correspond to a cupped hand visual cue?

1 small piece of fruit, 1/2 cup cooked vegetables or legumes/beans, 1/2 cup cooked porridge, 1/2 cup of cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa, or 1/2 medium potato.

What foods and portion sizes are represented by the palm in the 'Handy' portion guide?

100g raw meat or poultry, 100g cooked fish, or 1 slice of bread.

Which portion sizes correspond to the thumb visual cue in the 'Handy' portion guide?

1 Tbsp. salad dressing, 1 Tbsp oil, 1 Tbsp peanut butter, or 20g hard cheese (1/2 serve of hard cheese)

What amounts are estimated by a thumb tip visual cue in the 'Handy' portion guide?

1 tsp sugar, 1 tsp oil, 1 tsp margarine or butter, or 1 tsp mayonnaise.

What core recommendations are featured in the Australian Guide to Healthy Eating?

Enjoy a wide variety of nutritious foods from the five food groups every day, drink plenty of water, use fats/oils in small amounts, and consume discretionary choices only sometimes and in small amounts.

What is the recommended daily number of serves for Vegetables and legumes/beans according to the Daily Portion Guides?

5-6 serves per day.

What is the recommended daily serve amount for Fruit according to the Daily Portion Guides?

2 serves per day.

What is the recommended daily serve range for Grain (cereal) foods in the Daily Portion Guides?

3-6 serves per day.

According to the Daily Portion Guides, what is the recommended daily number of serves for Milk, yoghurt, cheese and/or alternatives?

2 1/2-4 serves per day (choosing low fat varieties).

What is the daily recommended serve count for Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans?

2-3 serves per day.

What are the daily serve recommendations for Healthy fats and oils and Discretionary choices?

Healthy fats and oils: 2-4 serves per day; Discretionary choices: 0-2 serves per day.

What constitutes a standard serve size for Vegetables and legumes/beans according to the Daily Portion Guides?

½ cup cooked vegetables; ½ cup cooked, dried or canned beans, peas or lentils; 1 cup green leafy or raw salad vegetables; 1/2 cup sweet corn; 1/2 medium potato or other starchy vegetables (sweet potato, taro or cassava); or 1 medium tomato.

What is defined as a standard serve size for Fruit in the Daily Portion Guides?

1 medium piece (apple, orange, peach); 2 small pieces (nectarines, plums, kiwi fruit); 1 cup diced or canned fruit (no added sugar); ½ cup fruit juice (no added sugar) (occasionally); or 30g dried fruit (very small handful) (occasionally).

What is a standard serve size for Grain (cereal) foods according to the Daily Portion Guides?

1 slice (40g) of bread or ½ (40g) bread roll or flat bread; 1/2 (75-120g) cup cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa; 2/3 cup (30g) cereal flakes; 1/4 (30g) cup muesli; ½ cup (120g) cooked porridge; 1 (60g) crumpet; or 1 small (35g) English muffin or scone.

What constitutes a standard serve size for Milk, yoghurt, cheese and/or alternatives?

1 cup (250ml) fresh, UHT, or reconstituted powdered milk; 1 cup (250ml) soy, rice or other cereal drink with added calcium; 1/2 cup (120ml) evaporated milk; 2 slices (40g) of hard cheese; ½ cup ricotta; or 3/4 cup (200g) yoghurt.

What is the standard serve size for Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans?

65-100g cooked lean meat, chicken, fish; 1 cup (150g) cooked or canned legumes/beans; 2 large eggs; 30g nuts, seeds, peanut paste or tahini; or 170g tofu.

What are example serve sizes for Discretionary choices according to the Daily Portion Guides?

1 Tablespoon (20 g) butter; 1 Tbsp jam/honey; 3 crackers or 2-3 sweet biscuits; ½ cupcake or 1/3 large muffin; about 5-6 small lollies; 2 scoops ice cream; fun size chocolate bar/6 squares; 1/3 commercial meat pie or pastie; 12 hot chips; or 200 mL wine / 400 mL regular beer / 600 mL light beer / 60 mL spirits.

What is 'portion distortion' as defined in the Nutrition guide?

The trend where over time, food and drink portions have become larger, including many junk foods such as chocolate bars, soft drinks, muffins, and sausage rolls.

Why is serving meals in the kitchen recommended over serving from shared plates?

To discourage 'sneaky seconds.'

According to the Healthy Plate Guide diagram, what proportion of your plate should be filled with each food category?

Aim to fill half your plate with vegetables, one quarter with lean protein, and one quarter with carbohydrate-based foods.

How long should you wait after finishing a meal before serving yourself extra food?

Wait 20 minutes after a meal to allow time for your stomach to catch up.

What practical techniques are suggested to help slow down your pace of eating?

Putting your knife and fork back down on the table between each mouthful, or increasing the number of times you chew the food in your mouth.

In the Healthy Plate Guide breakdown, what are the specified portion quantities for Lean protein, Free vegetables, and Carbohydrate Foods?

Lean protein (~100-120g), Free vegetables (~1 1/2 cups), and Carbohydrate Foods (~1/2 to 1 cup).

What team developed these consensus education documents for Queensland Government?

Dietitian/Nutritionists from the Nutrition Education Materials Online, 'NEMO', team.