 to type.
For the Bread, Cereal, Rice and Pasta Group, a serving would be:
1 slice of bread,
1/2 cup cooked pasta, rice or cereal,
1 small roll, biscuit or muffin,
1/2 bagel or bun, or
3 small crackers.
As far as possible and for at least half of the time,if not all of the time, these servings should be made up of whole grains.
For vegetables, a serving would be:
1/2 cup cooked or raw,
1 cup leafy greens, or
1/2 cup vegetable juice.
Eat a variety of vegetables, with emphasis on the dark green, deep yellow, orange and red choices.
For fruits, a serving would be:
1 medium for most fruits,
1 melon slice,
1/2 grapefruit, or
1/2 cup berries, canned fruit or fruit juice.
Limit fruit juice and canned fruits in syrup, and eat a variety of fresh, whole fruits.
Don’t forget the dairy group.
A serving from the dairy group includes:
1 cup of milk or yogurt (generally low-fat or fat-free),
1 oz of hard cheese,
1/2 cup cottage cheese, or
1/2 cup ice cream or ice milk (occasionally).
Too much information?
This is a lot of information to absorb, but the small step that you can take to improve your diet is to pay attention to serving size. It may not be necessary to strictly measure every ounce of food, unless you tend to kid yourself about portions, but at least be aware of what a serving of food really looks like.
Once you know what it looks like
Try to include one or more servings of fruits and vegetables with each meal and snack, with the emphasis on colorful vegetables. Add a serving of a protein food to that, and at least several times a day, include a serving of dairy and one of whole grains.
You’re not a kid anymore
Here in the U.S., we have gotten in the habit of letting others determine our serving sizes. When we were kids, it was our moms who did that, and as adults it’s the food companies, the restaurants, the fast-food places and even our friends and family. Of course, we have been only too willing to leave the decisions to others, but now is the time to decide for yourself which foods and how much food you will eat.
I hope you have a better understanding about what is a serving and that and that it will lead you to a healthier diet and lifestyle.
Eat and be healthy with my warmest regards,
Other Small Steps for a Large Reward?
Click on the links below to catch up.
Replace One Soft Drink at a time with a Healthy Beverage
Eat a Healthy Breakfast.