Transcript Food Serving Size

Sizing up a Serving
Are these examples the size of
your servings of food?
Expanding portions
Are you eating a variety of healthy
foods, exercising and still
overweight? You may need to pay
closer attention to the amount of
food that you eat, as your total
calorie intake determines your
weight.
A serving isn't what you happen to
have on your plate. It's a specific
amount of food defined by common
measurements, such as cups,
ounces or pieces. These slides help
you visualize recommended serving
sizes in the major food groups. Use
them in conjunction with a diet
based on a variety of healthy foods.
Mix in regular physical activity, and
you're well on your way to enjoying
good nutrition and controlling the
calories you consume.
Grains
A serving of cooked pasta is 1/2
cup or about the size of an icecream scoop. Serving sizes for
other grains include:
Food Serving size
Cooked rice or cereal
=1/2 cup
Ready-to-eat cereal
=1 ounce or a large handful
Whole-wheat bread
=1 slice
Fruits
Everyday equivalents can help you
judge serving sizes. For example,
one medium apple — about the size
of a tennis ball — equals one serving
of fruit. Other serving sizes of fruit
include:
FoodServing size
Orange, pear or banana
=1 medium
Chopped, cooked or canned fruit
=1/2 cup
100 percent fruit juice
=3/4 cup
Vegetables
Until you're comfortable judging
serving sizes, you may need to
use measuring cups and spoons. A
half a cup of cooked carrots, for
example, equals one serving. Here
are the recommended serving
sizes for other vegetables:
FoodServing size
Raw leafy vegetables
=1 cup or about the size of your
fist
Chopped, cooked or canned
vegetables
=1/2 cup
100 percent vegetable juice
=3/4 cup
Dairy products
Serving sizes of dairy products
may be smaller than you think.
For example, one serving of
cheddar cheese is 1 1/2 ounces
or about the size of two
dominoes. Here are serving sizes
for other dairy products:
Food Serving Size
Low-fat or nonfat milk or yogurt
=1 cup
Low-fat natural cheese, such as
Swiss or Colby
=1 1/2 ounces
Low-fat processed cheese, such
as American
=2 ounces
Meat and beans
Familiar objects can help you picture
proper portions for some meats and
beans. For example, a serving of chicken
— 2 to 3 ounces — is about the size of a
deck of cards. Here are the serving sizes
for meat and meat substitutes:
Food Serving size
Cooked skinless poultry, seafood or lean
meat
=2 to 3 ounces-You can substitute any of
the following foods for 1 ounce of meat:
Cooked legumes or dried beans
=1/2 cup or about the size of an ice cream
scoop
Tofu =1/2 cup
Egg =1 large
Peanut butter =2 tablespoons
Nuts =1/3 cup
All in moderation
The sizes of your food portions and
types of foods you eat affect how
many nutrients and calories you're
getting. By avoiding large portions of
high-calorie foods and eating more
low-calorie foods, such as fruits and
vegetables, you get the nutrients you
need and reduce the number of
calories you consume. Try these
suggestions for reducing your food
portions and calorie intake:
-Measure and serve food on plates
instead of dishing out of serving
bowls.
-Ask for a take-home container when
eating out. Save leftovers for another
meal.
-Split a meal with your spouse or
friend.
-Fight the urge to clean your plate.
Information copied from: Mayo Clinic
http://www.mayoclinic.com/invoke.cfm?objectid=1F7E8CF3-0B32-4AF2878A4F3AEF496B58&slide=7&isagg=0
The End