How Much is a Serving?

The Food Pyramid The Food Pyramid

Released in 1992, the food pyramid is a nutrition guide suggesting how much of each food category one should eat each day for a healthy diet.

In general terms the food guide pyramid recommends the following intake of different food groups each day

  • 6-11 servings of grain a day such as rice, bread, cereals, and pasta;
  • 3-5 servings a day of vegetables, especially green, leafy vegetables;
  • 2-4 servings of fruits a day;
  • 2-3 servings of meat, fish, eggs, nuts, or beans a day;
  • 2-3 servings of dairy products including cheese and yogurt every other day;
  • occasional use of fats, oils, and sweets.

The pyramid allowed individuals to consume the foods within a certain range of servings, but in the original version released in 1992 gave no hint on how to interpret that choice.

MyPyramid

Later on, The United States Department of Agriculture released a new version of the 1992 food pyramid called MyPyramid which gives a hint about what a serving should contain:

  • Grains, recommending that at least half of grains consumed be as whole grains;
  • Vegetables, emphasizing dark green vegetables, orange vegetables, and dry beans and peas;
  • Fruits, emphasizing variety and deemphasizing fruit juices;
  • Oils, recommending fish, nut and vegetables sources;
  • Milk, a category that includes other dairy products;
  • Meat and beans, emphasizing low-fat and lean meats such as fish as well as more beans, peas, nuts, and seeds.

That doesn’t help me too much, so I searched deeper for how much is a serving. I found out that some nutritionists have established the serving sizes for a 2000 calories/day diet.

Grains

  • 1 bread slice
  • 1/2 roll
  • 5 – 6 small biscuits or 3 – 4 large biscuits
  • 1/2 cup of cereals, rise or cooked pasta
  • 1 medium baked potato
  • 80 g fried potatoes
  • 100 g smashed potato

Fruits

  • 1 fruit (apple, banana or a medium orange)
  • 1/2 grapefruit
  • 1 slice melon
  • 3/4 cup of fruits juice
  • 1/2 cup of small fruits (raspberry, blackberry, blueberry etc.)
  • 1/2 cup of sliced fruits, cooked or form a can
  • 1/4 cup of figs

Dry vegetables, nuts and seeds

  • 1/2 cooked beans
  • 6 peanuts
  • 2 table spoons of peanut butter
  • 1/3 cup of nuts/seeds

Greens

  • 1/2 cup of cooked greens
  • 1/2 cup of sliced greens
  • 1 cup of greens (spinach, green salad)
  • 3/4 cup of greens juice

Dairy, eggs

  • 1 cup of milk
  • 1 cup of soy milk
  • 1 glass (250 ml) of yogurt
  • 30 – 50 chees
  • 1 egg

Oil and fats

  • 1 tea spoon of oil
  • 1 tea spoon of margarine
  • 1 tea spoon of salad dressing
  • 1 table spoon of mayonnaise


RSS Trackback URL 9. February 2007 (12:37)
Filed under: Nutrition, Tips by

14 Comments»

  1. Jennifer Aniston and the Zone Diet | DietMotion

    12. February 2007 | 12:58 h

    [...] The Zone diet that Jennifer Aniston uses is intended to be a lifestyle pattern change instead of a temporary diet. The zone diet is in fact a safe eating plan that can be adopted for life if you desire. On this diet you are still eating from all of the food groups in the food pyramid, the only difference is that you are eating food in different ratio’s than what was commonly thought to be correct. You will still have a healthy and balanced diet, the main change is in the amount of carbohydrates that you eat. [...]

  2. de dieta « de-stress-zone:

    14. February 2007 | 14:46 h

    [...] February 14, 2007 @ 12:45 pm } · { de dietetis } pt cine vrea informatii pertinente despre dieta si regim de viatasanatos and all, fara reclame ca pe ediets.com, blogu lu Gabi e by far alegerea perfecta. De curand a scris despre food pyramid . [...]

  3. The 5 Color Method For Healthy Eating | DietMotion

    5. March 2007 | 16:25 h

    [...] It is essential that we eat 2-5 servings of fruit and 3-5 servings of vegetables each day as The Food Pyramid recommends for a healthier living. It is important that we eat those as colorful as we can, because the pigments that gives the fruits and veggies their color provide us with a wide range of vitamins, minerals, fiber and phytochemicals. They will also protect us against the effects of aging and may well reduce the risk of cancer or heart disease. [...]

  4. Easy Steps To a Healthy Diet | DietMotion

    8. March 2007 | 17:40 h

    [...] Your first step to following a healthy diet is to make sure you include food from all food groups from the food pyramid: vegetables, fruits, whole-grains, meat, milk and good fats products should all be incorporated into your daily diet. [...]

  5. Marilyn Meszaros

    22. January 2008 | 22:36 h

    Love this!

    Exceptional information and I am
    absorbing it now and in the future like
    a sponge.

    Organized to be easy to understand and
    and pleasant to the eye.

    Most healthyfully yours,

    Marilyn

  6. nice

    24. September 2009 | 13:09 h

    it is really help full

  7. maggie

    14. January 2011 | 08:22 h

    thank you so much, nice to get this in an easy and quick way. big help in planning my new diet :)

  8. crystal

    12. April 2011 | 13:25 h

    Very Helpful!! :D

  9. crystal

    12. April 2011 | 13:26 h

    great!! ;)

  10. Timeless Diet Quotes | DietMotion

    29. April 2011 | 09:14 h

    [...] This quote might be the reason why Chinese people are considered healthier than most others. It basically advises us to eat lots of vegetables (one leg meaning the root), poultry in a moderate amount and pork or any other types of meat in a small amount. This quote resembles a lot with the servings recommended by the food pyramid. [...]

  11. Fruits And Vegetables For A Good Digestion | DietMotion

    17. May 2011 | 14:19 h

    [...] healthy diets promote eating at least three servings of fruits and vegetables a [...]

  12. The Vegetarian Diet Pyramid | DietMotion

    19. May 2011 | 15:40 h

    [...] We are all familiar with the food pyramid. [...]

  13. Choose Your Plate! | DietMotion

    4. July 2011 | 15:54 h

    [...] Do you remember the food pyramid? [...]

  14. Ventokuriah Joseph

    19. July 2012 | 00:07 h

    I like that, & it wil help me so much thanks alot.

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