Eating a diet that is rich in a wide variety of vegetables helps control weight. Getting enough vegetables in the daily diet is part of an overall healthy lifestyle plan to prevent and manage heart disease, diabetes and some forms of cancer. The first step in planning meals to meet nutritional needs is to learn what amount represents a serving size of vegetables.
Serving Size versus Portion Size
The terms serving size and portion size are often used interchangeably, but they are not the same thing. A portion size is the actual amount of food that is eaten such as a bag of chips, the amount of food served at a restaurant or a packaged meal; while a serving size is a predetermined amount of food set by the United States Department of Agriculture. Serving sizes are meant to be used as guides when developing a healthy eating plan, as advised by the American Dietetic Association. Portion sizes often contain more then one serving.
Physical Measurements
Given the abundance of super-sized meals, it is often hard to tell how much food represents an actual serving size. To relearn how to judge serving sizes correctly, it may be necessary to measure out the food. For starchy vegetables such as corn, peas and potatoes, one serving size is 1/2 cup, a 3-oz. potato or 1 cup of squash. A serving of beans is also 1/2 cup. For all other vegetables, a serving size is 1/2 cup cooked or 1 cup raw, reports the Cleveland Clinic.
Visual Guides
When dining out or attending a social gathering, it is not possible to measure out your food, so visual guides can be used. According to the American Cancer Society, 1 cup of a raw vegetable is about the size of a baseball, 1 cup of a leafy vegetable, such as lettuce, is equal to about 4 leaves, while a serving size of potato, is approximately the size of a computer mouse. When buying frozen or canned vegetables, the nutrition label states how many servings the entire product contains.
Benefits
For good health, it is important to consume enough vegetables every day; the amount needed is based on age. Children between 2 and 8 years old need 1 1/2 cups; between the ages of 9 and 18, 2 to 3 cups are recommended; and adults should get 2 1/2 to 3 cups every day. Those who are living with chronic medical conditions or who participate in regular physical activity may need more. A physician or registered dietitian can recommend required amounts based on personal health. It is important to eat a variety of vegetables, as they all contain different nutrients, and the more colorful the diet the better.
References
- American Dietetic Association; Serving Size vs. Portion Size: Is There a Difference?; Feb. 2010
- Cleveland Clinic: What's In a Serving
- American Cancer Society; Fruits and Vegetables: Do You Get Enough?; Nov. 1, 2009
- United States Department of Agriculture: How Many Vegetables are Needed Daily or Weekly?
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