Tuesday, October 10, 2006

Serving Size


The food pyramid post raised the question of what is a serving size. A general guideline is that a serving size is the portion that can fit in the palm of your hand. Yes, the portions are bigger if you have bigger hands. More quantitative measures are given by the USDA (see link for details) and the American Cancer Society.

The following is the ACS suggested serving sizes for fruits, vegetables and other foods in case you are keeping count in your diet.


Fruits:
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
1/2 cup of 100% fruit juice

Vegetables:
1 cup of raw leafy vegetables
1/2 cup of other cooked or raw vegetables, chopped
1/2 cup of 100% vegetable juice

Grains:
1 slice bread
1 ounce ready-to-eat cereal
1/2 cup of cooked cereal, rice, pasta

Beans and nuts:
1/2 cup cooked dry beans
2 tablespoons peanut butter
1/3 cup nuts

Dairy foods and eggs:
1 cup milk or yogurt
1 1/2 ounces of natural cheese
2 ounces processed cheese
1 egg

Meats:
2–3 ounces of cooked lean meat, poultry, fish

Reference: American Cancer Society's Guidelines on Nutrition and Physical Activity for Cancer Prevention.
Photo: courtesy of http://www.diabetes.org.nz/pics/portionsize.jpg

6 comments:

Anonymous said...

Hello,
in Germany theres an official adivise to comsume a minimum of 5 portions fruits and vegetables a day to get the get the minimum of substances to protect against getting cancer.
The funny thing ist, that this is an advise from 2001, after that the scientists often change theit opinion so that in 2005 american nutrition scientist advised to take 7-9 of these portions a day. So what ist really a portion? To get ones hand full of things or to get things with the ingredients of a portion???

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