What's On Your Plate?

Look for whole grains, fruit and vegetables as the mainstay of your meal. The entrée should only cover 1/3 (one-third) of your plate with the other food covering 2/3 (two-thirds) of the plate.

What should I eat?

View the menus for the Rock Café and Quad Café at www.ferris.edu/htmls/studentlife/dining. Look for foods that are baked, steamed, roasted, stir-fried or grilled with minimal or no added fat. "Nutri Choice" foods are not deep-fried or served in creamy sauce and usually contains 20 grams of fat or less per serving.

Standard Serving Sizes
Food Serving Looks Like
Chopped Vegetables 1/2 Cup 1/2 baseball or rounded handful for average adult
Raw Leafy Vegetables (such as Lettuce) 1 cup 1 baseball or first of and average adult
Fresh Fruits 1 Medium Piece, 1/2 Cup Chopped 1 baseball 1/2 baseball or rounded handful for average adult
Dried Fruit 1/4 Cup 1 golf ball or scant handful for average adult
Pasta, Rice Cooked Cereal 1/2 cup 1/2 baseball or rounded handful for average adult
Ready-to eat cereal 1 oz. which varies from 1/2 cup to 1 1/4 cup (check label)  
Meat, Poultry 3 oz. boneless cooked weight from 4 oz. raw Deck of cards
Dried Beans 1/2 cup cooked 1/2 baseball or rounded handful for average adult
Nuts 1/3 cup Level handful for average adult
Cheese 1 1/2 oz. (2 oz. if processed cheese) 1 oz. looks like 4 dice