Nutrition Information
What is a Serving?
Caloric intake depends on:
- Weight
- Age
- Exercise level
- Stage of life
- Food labels inform on how much is in a serving, but not what the serving size for that particular food is
- Consuming the recommended servings will help to:
- Get the right amount of calories and nutrients
- Maintain a healthy weight
- Some are weighted in ounces
- Meats or fish (2 - 3 oz), cheese (1 _ - 2 oz)
- 3 oz of meat is about the same size and thickness of a deck of cards
- 3 oz of grilled fish is the sized of a check book
- 1 oz of cheese is the size of a domino or 4 dice
- Some are measured in spoons
- A serving of peanut butter is 2 tablespoons
- 2 tablespoons is about the size of a walnut
- A serving of salad dressing is 1 tablespoon
- 1 tablespoon is about the size of a quarter
- A serving of fat, oil or sugar is 1 teaspoon
- A teaspoon is about the size of a penny
- Some are measured in cups
- Cooked cereal, rice, dried beans or pasta; cooked or chopped raw vegetables; chopped, cooked, or canned fruit (1/2 cup)
- _ cup is the size of a scoop of ice cream
- Raw, leafy vegetables; berries; milk and yogurt ( 1 cup)
- 1 cup is about the size of an 8 oz carton of yogurt
- Others are based on an average or medium size
- A serving of fresh whole fruit is medium-sized piece
- A medium-sized fruit is about the size of a tennis ball
- Using measuring spoons, cups and a small food scale, will help to learn what 1 serving looks like on a plate, a bowl or mug.
- Eat slowly. It takes about 20 minutes for the stomach to know it's full.
- When eating out, ask for a "doggy bag" or take-home carton. Put half the food away to take home.
- At salad bars and buffets, use a small plate and wait a few minutes before going for seconds.
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