Serve it Up

Recommended serving sizes have remained the same, it is the portion size that may be getting you into trouble. Many surveys of the food/restaurant industry have shown that portion sizes continue to rise along with our waistline. One portion of spaghetti or steak at your favorite eatery may constitute 3-5 times more than one serving.

Current serving recommendations per day are:

• 6-11 servings whole grain breads, cereals, pasta, and rice
• 2-4 servings fruits
• 3-5 servings vegetables
• 2-3 servings low-fat milk, yogurt, or cheese
• 2-3 servings meat, poultry, fish, beans, nuts, and eggs

How much is a serving? Get out your measuring cup and see for yourself.

Grains	1 slice of bread 1/2 bagel, bun, english muffin 1/2 cup rice or pasta 3/4 cup or 1oz. ready to eat cereal 1/2 cup cooked cereal
Fruits	1 small whole fruit (size of tennis ball) 1/2 chopped fruit or berries 1/2 cup canned or frozen 1/4 cup dried 3/4 cup fruit juice
Vegetables	1 cup raw 1/2 cup cooked 3/4 cup juice
Low-fat Dairy	1 cup milk or yogurt 1 1/2oz. natural cheese (size of a pair of dice) 1/2 cup low-fat cottage cheese 1/2 cup low-fat ice cream or frozen yogurt
Meats, Eggs, Beans, Nuts	3oz. boneless meat, poultry, or fish (size of a deck of cards) 3 whole eggs equals 3oz. of meat 1/2 cup cooked beans 1oz. nuts and seeds (handful) 2 Tbsp. peanut butter