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SMART Ideas!
The Portion Distortion Guide:
A List of Serving Sizes
by Alice Osborne & Patty Liston
Information Courtesy: Nicole Nichols, Fitness Instructor & Health Educator
Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins).
In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.
Grains:Aim for 6-11 servings each day. Choose whole grains whenever possible.
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Examples
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One serving
equals
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That's about the
size of
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Bread
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1 ounce (1 small slice, 1/2 bagel, 1/2 bun)
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Index card
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Cooked Grains
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1/2 cup cooked oats, rice, pasta
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Billiard ball
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Dry cereal
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1/2 cup flakes, puffed rice, shredded wheat
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Billiard ball
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Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh
fruits and veggies whenever possible.
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Examples
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One serving
equals
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That's about the
size of
|
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Raw fruit
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1/2 cup raw, canned, frozen fruit
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Billiard ball
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Dried fruit
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1/4 cup raisins, prunes, apricots
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An egg
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Juice
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6 oz 100% fruit or vegetable juice
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Hockey puck
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Raw vegetables
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1 cup leafy greens, baby carrots
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Baseball
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Cooked vegetables
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1/2 cup cooked broccoli, potatoes
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Billiard ball
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Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and
plant proteins whenever possible.
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Examples
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One serving
equals
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That's about the
size of
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Meat & Tofu
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2-3 oz cooked beef, poultry, fish, tofu
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Deck of cards
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Beans
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1/2 cup cooked beans, split peas, legumes
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Billiard ball
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Nuts & Seeds
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2 Tbsp nuts, seeds, or nut butters
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Ping pong ball
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Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low-
or non-fat products whenever possible.
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Examples
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One serving
equals
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That's about the
size of
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Cheese
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1 ounce or 1 thin slice of cheese
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A pair of dice
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Milk
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1 cup milk, yogurt, soy milk
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Baseball
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Fats & Oils: Eat fats and oils sparingly and in small portions.
Choose heart-healthy fats whenever possible.
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Examples
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One serving
equals
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That's about the
size of
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Fat & Oil
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1 tsp butter, margarine, oil
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One die
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