|
Reference / What is A Serving?
Page: 1
You want to eat healthfully, and you're choosing the right foods. Is that enough? Not quite. You also need to know how much to eat. After all, even too much of a good thing can result in extra calories and unwanted weight.
The number of servings that are right for you depends on your age, sex, and how active you are. If you follow the recommended number of servings (in the recommended amounts), you'll help control your calorie intake. According to the Department of Agriculture (USDA), you should strive for the following number of servings per day:
|
Fruit: 2 to 4 |
|
Vegetables: 3 to 5 |
|
Bread, cereal, rice and pasta: 6 to 11 |
|
Dairy products: 2 to 3 |
|
Meat, poultry, fish, legumes, eggs and nuts: 2 to 3 |
Eating these foods over three meals (rather than one or two) may help you to control unnecessary snacking. When you eat three meals a day, you're also more likely to consume a greater variety of foods.
Take a look at the following serving sizes. One serving is smaller than you think. Match it up with the recommended number of servings that is right for you.
|
Vegetables and fruits |
- 1 cup (2 oz/56 g) raw leafy green vegetables
- 1/2 cup (3 oz/84 g) cooked or cut up raw vegetables
- 1 medium potato
- 1/2 cup (3 oz/84 g) canned fruit
- 1/4 cup (1 1/2 oz/42 g) raisins
- 3/4 cup (6 fluid oz/180 ml) 100% fruit or vegetable juice
- 1 medium orange, apple or banana
- 12 grapes
|
|
Grains |
- 1/2 cup (3 oz/84 g) cooked cereal, rice or pasta
- 1 ounce (28 g) ready-to-eat cereal (The label will tell you how much this is.)
- 1 4-inch (10-cm) pancake
- 1 slice whole-wheat sandwich bread
- 1/2 bagel, English muffin or hamburger bun
- 6 small crackers (saltine size)
- 3 large crackers (graham cracker size)
- 2 cups air-popped popcorn
|
|
Dairy products |
- 1 cup (8 fl oz/240 ml) low-fat or nonfat milk or yogurt
- 1 1/2 ounce (42 g) reduced-fat or nonfat cheese
- 2 cups (16 oz/448 g) low-fat or nonfat cottage cheese
|
|
Poultry, seafood, meat and meat alternatives |
|
2 to 3 oz (56 to 84 g) cooked skinless poultry, seafood or lean meat |
|
Each of the following may be substituted for 1 ounce (28 g) of meat: |
- 1/2 cup (3 1/2 oz/98 g) cooked legumes or dried beans
- 1 egg
- 2 tablespoons peanut butter
- 1/4 cup (1 oz/28 g) seeds
- 1/3 cup (1 oz/28 g) nuts
- 1/2 cup (4 oz/112 g) tofu
|
|
