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Food Serving Sizes: A Visual Guide

By Lori Brookhart-Schervish

Find out how everyday objects can ease the guessing game of serving sizes and portion control.

Figuring Out Portion Sizes

Figuring Out Portion Sizes

What you eat is important, especially when it comes to making positive food choices, but how much you eat is the real brainteaser of healthy eating. When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.

The first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.

Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack. Here are some general guidelines for the number of daily servings from each food group*:

  • Grains and starchy vegetables: 6-11 servings a day
  • Nonstarchy vegetables: 3-5 servings a day
  • Dairy: 2-4 servings a day
  • Lean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a day
  • Fruit: 2-3 servings a day
  • Fats, oils, and sweets: Eat sparingly

*Check with your doctor or dietitian to determine the appropriate daily recommendations for you.


anonymous says:
This is a very nice thing that you do, free information for those who can`t get to a library, Thank ...... more
This is a very nice thing that you do, free information for those who can`t get to a library, Thank You
 

Comments

Comments (8)
1854899933
anonymous wrote:

This is a very nice thing that you do, free information for those who can`t get to a library, Thank You

8/12/2010 08:11:43 PM Report Abuse
dlee wrote:

TOO MANY GRAINS AND STARCH...SWITCH THE SERVING FOR THE NONSTARCHY VEG AND YOU WILL DO BETTER

8/12/2010 07:25:58 AM Report Abuse
nledford60 wrote:

This portion control with site pictures is so helpful to a person who learns by site and seeing this is sure a help. Copied it and put it on fridge so I can flip through it. THANKS AGAIN.

8/10/2010 11:39:15 AM Report Abuse
anonymous wrote:

This "figuring our Portion Sizes" slide is nothing but the old food guide pyramid which, aside from being rejected several years ago, is too high in carbs to be helpful in the presence of diabetes. We are better off doing South Beach or Protein Power.

8/9/2010 09:49:17 AM Report Abuse
mreeb30@windstream.net wrote:

are the recipes that you share on this sight,are they in the magazine?

4/7/2010 09:52:48 PM Report Abuse
anonymous wrote:

wow FINALLY a site that is truthfull and helpfull! cudos on a job well done difficult transitioning to a healthy way of life, thank you for being here, i can do the lifestyle changes with your suggestions . impressive info!

2/27/2010 10:03:54 AM Report Abuse
supreniagriffin wrote:

this is good

1/21/2010 03:10:43 PM Report Abuse
kdenise50 wrote:

This is a very helpful site. Thank you.

1/18/2010 02:47:09 PM Report Abuse

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