NOW OFFERING ONLINE TRAINING!

What Is A Serving?

Weight loss can start with the weight of your plate.  Cutting back from "Supersized" portions to a regular serving can cut a lot of calories.  Unfortunately, most people don't know what a serving size actually is.  Below are some examples of actual serving sizes of some popular foods.  When trying to determine an actual serving size, remember these 4 things:

1. Many single servings of food fit in the palm of your hand.

2. Fresh fruits and veggies should be approximately the size of your clenched fist.

3. Three ounces of cooked meat, poultry, or fish is about the size of a deck of cards.

4. One ounce of cheese is about the size of one of your fingers or a one inch cube.

 

TABLE OF PORTION SIZES

Bread Group:  1 slice of bread; 1/2 small bagel, muffin, or bun; 1/2 cup cooked cereal, pasta, or rice; 1 ounce ready-to-eat cereal (between 1/2 and 1 cup)

Vegetable Group:  1 cup raw, leafy veggies; 1/2 cup other veggies cooked or raw; 3/4 cup (6 ounces) vegetable juice

Milk Group:  1 cup (8 ounces) milk or yogurt; 1 1/2 ounce natural cheese; 2 ounces processed cheese

Fruit Group:  1 medium fresh fruit; 1/2 cup cut or canned fruit; 3/4 cup (6 ounces) fruit juice

Meat Group:  2-3 ounces cooked, trimmed, boneless, lean red meat, skinless poultry, or fish; 4 ounces tofu; 1/2 cup cooked dried beans; 1 egg; 2 tablespoons peanut butter

Fats, Oils, & Sweets:  1 teaspoon butter, margarine, sugar, or jelly; 1 tablespoon mayonnaise or salad dressing; 2 tablespoons sour cream; 1 ounce cream cheese; 12 fluid ounces soft drink or fruit drink

 

© 2003 Tonya Davis-Miller