Tiyona RealTruthHurts
When it comes down to choosing the right portion of food that is the proper serving size can be difficult if you don’t know the difference between a “portion and a serving”. The words "portion" and "serving" are usually used interchangeably between the two however they do NOT mean the same thing. A "portion" is the amount of food you choose to put on your plate. Like having a plate of spaghetti or having a handful of peanuts. Now on the other hand a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread).
The Actual Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.
So if you have a bag of pretzels’ and you look at the nutritional label it may have 4 servings of 13 pretzels in the bag. Which means when you have 1 serving of pretzel you will have 13. Anything over 13 will increase the calorie & sodium intake.
Be mindful of HOW MANY/MUCH YOU EAT!Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.
Examples One serving equals That's about the size of
Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card
Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball
Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball
Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
Examples One serving equals That's about the size of
Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball
Dried fruit 1/4 cup raisins, prunes, apricots An egg
Juice 6 oz 100% fruit or vegetable juice Hockey puck
Raw vegetables 1 cup leafy greens, baby carrots Baseball
Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball
Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.
Examples One serving equals That's about the size of
Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards
Beans 1/2 cup cooked beans, split peas, legumes Billiard ball
Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball
Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.
Examples One serving equals That's about the size of
Cheese 1 ounce or 1 thin slice of cheese A pair of dice
Milk 1 cup milk, yogurt, soy milk Baseball
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.
Examples One serving equals That's about the size of
Fat & Oil 1 tsp butter, margarine
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