Thursday, December 14, 2017
 





  On This Site

 Home

 Topics A-Z



   Appearance
  Acne
  Aerobic Exercise
  Fever Blisters
  Teen Nutrition
 more
   Health Conditions
  ADHD
  Arthritis
  Diabetes
  Depression
  Impotency
 more
   Nutrition
 Cabbage Soup Diet
  Diabetic Food
  Fast Food
 More Diets
   Exercise & Fitness
  Ab Exercises
  Senior Fitness
  Aerobic Exercise
 more
   Wellness
 Spiritually Speaking
 Good Nutrition
 more
   Vitamins
  Vitamin B12
  EDTA Chelation
  Blood Sugar
  Horny Goat Weed
  Olive Leaf
 more
   Bodybuilding
  10 Essential Nutrients
  Aerobics Everywhere
 more

Serving Sizes

Page 1 of 1

Most people know about the Food Guide Pyramid. They also know why we need to eat food from each of the five groups each day. Many also know the number of servings from each group that are needed each day, but many do not know what a serving is.

You may be eating good foods each day, but still are not as healthy as you could be because of the amount of food you eat. The amount of food you eat can be as important to your good health as what you eat.

Servings and Sizes Needed

Here is a review of the number of servings needed each day from each of the food groups and some ways to picture a serving size using everyday objects. Using these examples may help you see you are eating more servings from the Food Guide Pyramid than you think.

Bread, Cereal, Rice, and Pasta (6 to 11 servings)

A serving is:

    • 1 slice of bread or
    • 1/2 cup of cooked cereal, rice, or pasta or
    • 1 ounce of ready-to-eat cereal

Picture:

1 cup of rice, pasta - is the size of a tennis ball or ice cream scoop

1 piece of cornbread - is the size of a bar of soap

1 slice of bread - is the size of an audio cassette tape

Vegetables (3 to 5 servings)

A serving is:

    • 1/2 cup cooked or chopped raw vegetables or
    • 3/4 cup vegetable juice or
    • 1 cup of raw leafy vegetables

Picture:

1 -cup salad greens - is the size of a baseball

3/4 cup tomato juice - is the size of a small styrofoam cup

1/2 cup cooked broccoli - is the size of a scoop of ice cream

1/2 cup serving - is 6 asparagus spears; 7 or 8 baby carrots or carrot sticks
or 1 ear of corn on the cob

Fruits (2 to 4 servings)

A serving is:

    • 1 apple, banana, or orange or
    • 3/4 cup of fruit juice or
    • 1/2 cup of chopped, cooked, or canned fruit

Picture:

1/2 cup of grapes (15 grapes) - is the size of a light bulb

1 medium size fruit - is the size of a tennis ball

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts (2 to 3 servings)

A serving is:

    • 2 to 3 ounces of cooked lean meat, poultry or fish

Eating one of these foods is the same as eating

1 ounce of meat:

    • 1/2 cup of cooked dry beans or
    • 1 egg or
    • 2 tablespoons of peanut butter

Picture:

1 tablespoon peanut butter - is the size of a ping pong ball

3 ounces cooked meat, fish, poultry - is the size of a deck of cards or a cassette tape

3 ounces cooked chicken - is the size of a chicken leg and thigh or breast

Milk, Yogurt, and Cheese (2 to 3 servings)

A serving is:

    • 1 cup milk or
    • 1 1/2 to 2 ounces of cheese or
    • 1 cup yogurt

Picture:

1 1/2 ounces cheese - is the size of a 9-volt battery or 3 dominoes

1 ounce of cheese - is the size of a pair of dice

1 cup of ice cream - is the size of a large scoop the size of a baseball

Fats, Oil, and Sweets (use sparingly)

1 -teaspoon butter, margarine - is the size of a stamp or the thickness of a pencil

2 tablespoons salad dressing - is the size of a ping pong ball

Written by Barbara Farner, Nutrition and Wellness Educator, University of Illinois Extension, Manteno Extension Center



I recommend Wonder Laboratories for the overall best quality and price when considering vitamins, herbs and supplements.


Daily Health News:

NEWS OF THE DAY

Diseases and Conditions, The BEST independent resource for
Health Information, Mayo Clinic!

News

Travel East Tennessee
Appalachian Folk Medicines and Cures
Coming Soon!  

Home | Health and Wellness | Exercise and Fitness | Topics A-Z | Nutrition | Vitamins & Supplements | Bodybuilding | Health Conditions
 
 Copyright 2006 A-Z-Vitamins. All rights reserved..