Portions have become supersized over the years and consumers are no longer aware of how much food they are actually shoveling into their mouths. Knowing the proper serving sizes can help stop you from packing on extra calories as well as extra pounds.
A Guide to Serving Sizes.
The Food Group: Dairy (Milk, Yogurt and Cheese), 3 cups/daily
1 cup of milk = Small carton (or 8 oz)
1.5 oz of cheese = 2 (9 volt) batteries
½ cup of ice cream = ½ the size of a baseball
Tip: Choose fat-free or low-fat milk (1%), yogurt or cheese. Low-fat and fat-free milk products contain the same amount of calcium, protein and vitamin D as whole dairy products; however, they offer less fat, saturated fat and calories.
The Food Group: Vegetables, 2-3 cups/daily
1 medium potato = Size of a computer mouse (or 5.5 oz)
1 cup of carrots = About 12 baby carrots
1 cup of broccoli or any mixed greens = Size of a hockey puck
The Food Group: Fruit, 1.5-2 cups/daily
1 medium apple = Size of a baseball (or 3 inches in diameter)
½ cup of strawberries = About 7 strawberries
½ cup of grapes = About 16 grapes
Tip: During your meals, half of your dish should consist of a variety of fruits and vegetables. According to the USDA's "My Plate" model, consumers should increase their intake of fruits and vegetables in order to reduce their risk of developing chronic diseases. Rich in fiber and vitamins A, C, and E, fruits and vegetables provide antioxidants that cleanse the body, removing fatty deposits from the digestive tract.
1 cup of milk = Small carton (or 8 oz)
1.5 oz of cheese = 2 (9 volt) batteries
½ cup of ice cream = ½ the size of a baseball
Tip: Choose fat-free or low-fat milk (1%), yogurt or cheese. Low-fat and fat-free milk products contain the same amount of calcium, protein and vitamin D as whole dairy products; however, they offer less fat, saturated fat and calories.
The Food Group: Vegetables, 2-3 cups/daily
1 medium potato = Size of a computer mouse (or 5.5 oz)
1 cup of carrots = About 12 baby carrots
1 cup of broccoli or any mixed greens = Size of a hockey puck
The Food Group: Fruit, 1.5-2 cups/daily
1 medium apple = Size of a baseball (or 3 inches in diameter)
½ cup of strawberries = About 7 strawberries
½ cup of grapes = About 16 grapes
Tip: During your meals, half of your dish should consist of a variety of fruits and vegetables. According to the USDA's "My Plate" model, consumers should increase their intake of fruits and vegetables in order to reduce their risk of developing chronic diseases. Rich in fiber and vitamins A, C, and E, fruits and vegetables provide antioxidants that cleanse the body, removing fatty deposits from the digestive tract.
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