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What we mean by servings

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We have talked about the food pyramid and how it benefits you. So now how do we make it work for us?

The biggest problem with any diet seems to be the portion sizes. We are eating far too much, we need to weigh and to measure every last grain, but the following would guide us.

SERVINGS

A single serving, for instance, is not a bowl heaped full of rice or pasta, or a steak the size of a dinner plate. Recently We in the UK have been consuming considerably large portions, plates are far too big.

A Serving of fruits ( should be as follows)

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medium apple or satsuma (200g. about the size of a tennis ball)

a medium banana (150g.peeled, should fit the average side plate)

a half cup(100g.) of chopped fruit or berries

a quarter of a cup of fruit juices

A serving of bread, cereal, rice or pasta

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1 slice of bread or 1/2 a bagel or roll

30g. of cereal

50g. of cooked rice or pasta ( the size of a child’s clenched fist

A serving of vegetables is :

a cup of raw, leafy greens ( about the size of a woman’s clenched fist)

a quarter  of a cup of vegetable juice

a large piece of broccoli ( about the size of a light bulb)

a half cup of chopped  vegetables

1 baked potato ( about the size of a computer mouse)

A serving of milk, yogurt or cheese is :

1 cup(236ml) of milk or yogurt

28g. of cheese( about the size of your thumb)

a slice of cheese ( the size of a floppy computer disc)

a half cup of cottage cheese 57g.

A serving of meat, poultry, fish, dry beans, eggs, nuts is:

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85g. lean cooked meat, poultry, or fish ( the size of a deck of playing cards)

1 medium  pork chop

1 small hamburger

1 fish fillet

half of a chicken breast or a medium chicken leg

1 medium egg

half a cup of cooked beans

2 tablespoons of peanut butter( half the size of a golf ball

a handful of nuts or seeds

 

Having known your serving, the next step would be to calorie count. We shall discuss this in the next topic

 

 

 

 

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