What Counts As One Serving
Understanding serving sizes is crucial for maintaining a balanced diet and managing portion control. However, the concept of “one serving” can often be confusing, as it varies depending on the food group and specific item.
Here’s a general guide to help you visualize what counts as one serving across different food categories:
- Grains:
- 1 slice of bread
- 1/2 cup cooked rice, pasta, or cereal
- 1 ounce of ready-to-eat cereal
- Fruits:
- 1 medium-sized fruit (apple, orange, banana)
- 1/2 cup chopped, cooked, or canned fruit
- 1/4 cup dried fruit
- Vegetables:
- 1 cup raw leafy vegetables
- 1/2 cup other vegetables, cooked or raw
- 1/2 cup vegetable juice
- Dairy:
- 1 cup milk or yogurt
- 1.5 ounces of natural cheese
- 2 ounces of processed cheese
- Protein:
- 3 ounces cooked meat, poultry, or fish (about the size of a deck of cards)
- 1/2 cup cooked beans
- 1 egg
- 2 tablespoons peanut butter
- Fats and Oils:
- 1 teaspoon vegetable oil or butter
- 1 tablespoon salad dressing
It’s important to note that serving sizes on nutrition labels may differ from these general guidelines. Always check the label for specific serving information.
Remember, recommended daily servings vary based on age, gender, weight, and activity level. The key is to aim for a variety of foods from all groups and to be mindful of portion sizes to maintain a balanced diet.