Be Wise with Serving Size

Sizing up how much you eat, especially of high-sugar and high-fat foods, is key to making healthy eating a habit.

Do you know the number of servings suggested from each food group or what is considered a serving size? Keep in mind the following recommendations are for the average American. Factors such as age, sex, activity level, and health problems require additional information and guidance from your physician and/or a registered dietitian.

Grains:

Try to eat a 6- to 8-ounce equivalent of grains per day with 3 to 4 of those ounce equivalents from whole grains. How much is an "ounce equivalent," you ask? Well...
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered a 1-ounce equivalent from the grains group. So a little simple counting or measuring and you know how much you've got on your plate!
MyPyramid.gov has even more information about serving sizes of grains.

Great Grain Ideas –

Use leftover whole grain rice in meatloaf.
Try sprinkling flax or bran over your favorite dry cereal to boost up its fiber content. When baking cookies, make them more nutritious by using oats and whole wheat flour.
Keep in mind that some foods in the grains group are high in sugar and fat.
Remember to choose foods like donuts, sweetened cereals, and croissants less often.
Kansas Wheat Commission has terrific ideas for incorporating more delicious whole grains into your diet.

Vegetables:

Try to eat 2½ to 3 cups of vegetables per day.
1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens such as spinach, can be considered 1 cup.
1/2 cup of chopped vegetables is about the size of a light bulb.
MyPyramid.gov offers more information about serving sizes of vegetables and how to calculate how much you're eating.
Each day, try to eat a combination of 5 to 9 fruits and vegetables.
5aday.gov tells you how to get this done deliciously and simply!

Veggie Tips –

Think variety. Add kidney beans or black-eyed peas to soup or salad, for instance.
Consider convenience. Buy veggies pre-cut and packaged for minimal preparation and quick eating. Pick up a bag of salad greens and some baby carrots for a salad in seconds.
Keep veggies visible. Studies show that families that have veggies around eat more of them. Keep raw veggies washed, cut, and in clear containers near the front of the refrigerator for great munching at snack time.
For low-fat options, choose vegetables without cream sauce, cheese sauce, or those that are deep-fat fried.

Fruits:

Try to eat 1½ to 2 cups of fruits per day.
1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit, can be considered 1 cup.
1 medium piece of fruit is about the size of a baseball.
MyPyramid.gov offers good information about serving sizes of fruit and how to calculate how much you're eating.
Each day, try to eat a combination of 5 to 9 fruits and vegetables.
5aday.gov can give you ideas to meet your goal!

Fruitfut Thoughts –

Many fruits taste great with a dip or dressing. Try low-fat yogurt or pudding as a dip for fruits such as melons or strawberries.
Use fruits as ingredients in baking. Applesauce is a great fat-free substitute for some of the oil when you're baking a cake.
Try something new! Next time you grocery shop, take time to peek at all the different fruit choices. Have you ever tried a pummelo (looks like a large grapefruit and has a taste similar to but sweeter than a grapefruit), or kiwi fruit, or how about a tangelo?
For less sugar when buying canned fruits, remember to choose fruits in light syrup or packed in juices. Don't worry, they will still be plenty sweet!

Dairy:

Try to consume 3 cups of dairy per day.
1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese can be considered 1 cup.
MyPyramid.gov offers good information about serving sizes of dairy and how to calculate how much you're eating.

Dairy Delights –

Think about your drink. Keep low-fat milk in mind as a tasty snack, mealtime beverage, and a quick on-the-go healthy choice.
For less fat, choose skim or low fat dairy products more often.
Cheese cubes and fresh fruit on a toothpick is a tasty snack idea. And you get two food groups in one!
Try a yogurt-and-fruit smoothie for quick breakfast.

Meats & Beans:

Try to eat 5½ to 6½ ounce equivalents of meat per day.
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered a 1-ounce equivalent.
3 ounces of meat is about the size of a deck of cards.
MyPyramid.gov offers good information about serving sizes of meat and beans and how to calculate how much you're eating.

Protein Power –

Try beef jerky for a convenient snack at your desk, or when traveling.
Nuts are a great way to add protein power to your lunchtime green salad.
Try a small dip of peanut butter on fresh apple slices to increase your protein power and also to get your 5-a-day!
Bake, broil, or grill meats for less fat.

Oils:

Try to consume 5 to 7 teaspoons of oil per day.
MyPyramid.gov offers good information about serving sizes of oils and how to calculate how much you're getting.

Oil Ideas –

Enjoy a "make it yourself" light salad dressing, drizzled over raw veggies or green salad. Do this by mixing regular and fat-free dressing for a flavorful, healthy choice.
Use soft tub margarine instead of hard stick margarine for a more heart-healthy choice.

A word about high-sugar and high-fat foods

Foods and beverages like syrup, candies, sugar, jelly, and soft drinks have little or no food value beyond the calories they provide. In other words, they don't do you much good. High-fat foods, with all things considered, have more calories and are less heart-healthy than lower-fat options.

Recognize foods that are high in sugar and fat. Typical snack foods tend to be high in sugar and fat. Learn how to make lower-fat, lower-sugar choices.
Choose foods high in sugar and fat less often and in smaller amounts.

Set-up a Healthy Goal to Size Up What You Eat

Be mindful of the foods you eat frequently and how much you choose. Do you often choose foods that are high in fat and/or sugar? If so, consider eating those foods in smaller amounts or less often. Or, do you find you aren't eating foods low in fat and sugar, like fruits and vegetables? If so, consider making those choices more often.

My Healthy Goal: ____________________

Personal Choices

Anyone can adapt good, solid health information to his or her own life. With some simple changes, you'll feel better... and feel better about your own health.