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?

Pick up a copy of the menu from Westview Dining Room in Rankin Center. You can also access the menus from the Dining Services Web Page, www.ferris.edu/htmls/studentlife/dining. Look for selections 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