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 ice- cream 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 878A4F3AEF496B58&slide=7&isagg=0

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