Know Your Serving Sizes
Eating should be an enjoyable experience, and as long as you focus on foods that are nutritious, you're heading in the right direction. Nevertheless, portion sizes (especially those served at restaurants) are so out of control these days that it's a good idea to review what counts as one "serving" from different food groups.
Keep these in mind today as you prepare your meals:One serving of starchy food can be 1 slice of bread; 1/2 cup cooked grain like bulgur, oats, rice, or pasta; 3/4 cup cold cereal; 1 medium potato; or 1/2 cup corn. Women trying to lose weight should shoot for 4–6 servings per day; men who want to lose weight should aim for 6–9.
One serving of vegetables is 1/2 cup cooked vegetables, 1 cup raw leafy vegetable (like lettuce), or 3/4 cup vegetable juice. One serving of fruit can be 1 medium fruit (like an apple or orange); 1/2 banana; 1 cup melon or fresh berries; 3/4 cup fruit juice; or 1/4 cup dried fruit. Women should enjoy at least 2 fruit servings and 3 vegetable servings a day, while men should have at least 3 servings of fruit and 4 of vegetables.
Examples of 1 serving of protein are 1 ounce meat, poultry, or fish; 1 egg; 1/2 cup beans, tofu, or tempeh; 1/3 cup nuts; or 2 tablespoons of nut butter. One serving of dairy can be 1 cup milk or yogurt; 1/2 cup cottage cheese; or 1 1/2 ounces cheese. For women, 4รข€“8 servings of protein and 2–3 servings of dairy are a good goal; men can increase protein to 7–12 servings. It's okay to eat an additional 1–2 servings of low-fat dairy products each day if you like.
Finally, a serving of fats and oils is 2 teaspoons of oil, butter, margarine, or mayonnaise; 2 tablespoons of regular salad dressing; or 4 tablespoons of reduced-fat dressing. Women should aim for 4–8 servings per day; men, 9–12.
One serving of vegetables is 1/2 cup cooked vegetables, 1 cup raw leafy vegetable (like lettuce), or 3/4 cup vegetable juice. One serving of fruit can be 1 medium fruit (like an apple or orange); 1/2 banana; 1 cup melon or fresh berries; 3/4 cup fruit juice; or 1/4 cup dried fruit. Women should enjoy at least 2 fruit servings and 3 vegetable servings a day, while men should have at least 3 servings of fruit and 4 of vegetables.
Examples of 1 serving of protein are 1 ounce meat, poultry, or fish; 1 egg; 1/2 cup beans, tofu, or tempeh; 1/3 cup nuts; or 2 tablespoons of nut butter. One serving of dairy can be 1 cup milk or yogurt; 1/2 cup cottage cheese; or 1 1/2 ounces cheese. For women, 4รข€“8 servings of protein and 2–3 servings of dairy are a good goal; men can increase protein to 7–12 servings. It's okay to eat an additional 1–2 servings of low-fat dairy products each day if you like.
Finally, a serving of fats and oils is 2 teaspoons of oil, butter, margarine, or mayonnaise; 2 tablespoons of regular salad dressing; or 4 tablespoons of reduced-fat dressing. Women should aim for 4–8 servings per day; men, 9–12.
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