Eating more food than your body requires can lead to weight gain and obesity. Even if you eat healthy foods, you cannot eat more than you need or you will be consuming too many calories. Knowing what a healthy portion size is for each type of food can help you make healthier eating choices and reduce your overall caloric intake, which will benefit your health in many ways.
Grain Foods
The grains food group consists of cereal, rice, oatmeal, pasta and bread. You need six to 11 servings of grains each day, but portion sizes might be smaller than you think. A serving of hot cereal, such as oatmeal or cooked rice, is a 1/2-cup. One slice of bread is considered a serving, as is 1 cup of dry breakfast cereal. One 8-inch tortilla or a 2 1/2 oz. roll are also equal to one serving of grains.
Dairy Foods
Milk and other dairy foods are important sources of calcium and protein. You need two to three servings from the dairy group each day. One serving of milk is equal to 1 cup. A serving of yogurt is one 8-ounce carton. Cheese is another nutritious source of calcium. A serving of shredded cheese is equal to 1/3 of a cup, and two slices of cheese are also equal to one serving.
Meat, Nuts and Beans
Meat and beans are healthy sources of protein, and you need two to three servings each day. A serving of meat, such as chicken, beef, pork or fish, is equal to approximately 3 or 4 ounces, or one small chicken breast or pork chop. One serving of cooked beans is equivalent to 1/2 a cup. Nuts are another source of protein; a serving is equal to 1 ounce.
Fruits
Fruits are a good source of many vitamins and minerals and you should aim for at least 2 to 3 servings each day. One serving of whole fruit, such as apples, bananas, peaches, pears and citrus fruits, is equal to one medium-sized piece. One serving of chopped fruits, such as berries, melon, grapes and canned fruit, is equivalent to 1/2 cup. A glass of 100 percent orange juice is considered a serving of fruit if it is about 6 ounces.
Vegetables
Vegetables are another crucial part of your diet, and you should aim to eat at least three servings each day. A serving of raw leafy greens, such as lettuce or spinach, is equal to 1 cup. One serving of other raw vegetables, such as carrots, peas, green beans or bell peppers, is equivalent to 1/2 cup. A 1/2 cup of canned vegetables is also considered one serving. A 6-ounce glass of vegetable juice is another way to eat vegetables.
Member Comments