Eating too large portion sizes is one of the biggest reasons people gain weight, says the Cleveland Clinic. With restaurants serving two to four times the government's recommended portions, it can be challenging to figure out exactly how much you should eat to maintain, let alone lose, weight. A balanced diet includes foods from five different groups of foods, according to the U.S. Department of Agriculture Food Pyramid. The exact size and number of servings you eat from each group depends on your daily calorie needs for weight loss, which are determined by your activity level, size, age and gender. However, Joanne Larsen, R.D., recommends sticking to the minimum amount of servings recommended when dieting.
Proteins
A standard serving of meat, fish or chicken is 3 oz., which is about the size of a deck of cards or the palm of your hand. Eat this amount two to three times daily. Stick to lean proteins like poultry and fish or choose vegetarian sources like one cup of beans.
Grains and Breads
A standard serving of grains or cereal is an ounce. One-half cup of cooked oatmeal, rice or pasta equals one ounce of dry product. A slice of bread, a mini bagel, two 3-inch diameter pancakes, seven square crackers or half an English muffin also count as one serving. Eat about six 1-oz. portions daily.
Fruits
When dieting, two to three 1-cup servings of fruit are sufficient. A piece of fruit about the size of a baseball satisfies this requirement, as does ½ cup of dried fruit or 8 oz. of 100-percent juice.
Vegetables
Stick to dark green and orange vegetables to obtain maximum nutrition. The minimum requirement for most adults is 2 ½ cups of vegetables a day--or five ½-cup servings. When trying to lose weight, choose watery, fibrous vegetables over starchy ones, which contain more calories per serving.
Dairy
Eight ounces equal one serving of dairy. Go for three servings daily from low- or non-fat varieties like skim milk, cottage cheese and plain yogurt.
Fats
Even if you are trying to lose weight, you still need healthy, unsaturated fats to support hormone production and vitamin absorption. Aim for a minimum of 20 percent of daily calories from fats and a maximum of 35 percent, says the Institute of Medicine. Choose plant oils, nuts and avocados as your sources. If you are using oils as your primary fat source, stick to the USDA's minimum recommendations of five teaspoons.
Member Comments