Measuring Serving Sizes

For most Americans who struggle with dieting, one of the biggest obstacles is quantum control. The phrase "in moderation" is a foreign term to their vocabulary. Many find it difficult to regulate the whole of food they should intake to keep their calories balanced and managed appropriately to lose weight. This may be because they are unaware of what an actual serving size is supposed to be for varied types of foods.

Most of us are well-known with the food pyramid. This guide was created to help Americans with eating a balanced diet for the types of macro-nutrients and other dietary components that they need.

12 OUNCES EQUALS HOW MANY CUPS

Since controlling portions is the key to controlling your calorie intake, here is the breakdown of serving sizes for typical items on a daily menu:

Grains: bread, cereal, rice, and pasta: One serving of this group provides about 80 calories.

• 1 slice of any type bread
• 1/2 English muffin
• 1/2 small bagel
• 1/2 small (6 inch) pita bread
• 1/2 hamburger or hot dog bun
• 1 small (6 inch) tortilla
• 1 small (2 1/2 inch diameter) dinner roll or biscuit
• 1/4 cup corn, peas, potatoes, winter squash, legumes, starchy vegetables
• 1/2 cup cereal, rice, or pasta

Vegetable group: One serving from this group provides about 25 calories.

• 1 cup raw leafy green vegetables, such as spinach, kale, or romaine lettuce
• 1/2 cup any other vegetables, cooked or raw
• 3/4 cup of vegetable juice
• Starchy vegetables such as corn, peas, winter squash, and legumes are counted in the

bread group

Fruit group: One serving from this group provides about 60-80 calories.

• 1 medium apple, banana, orange, or other fruit
• 1 cup strawberries, blueberries, or raspberries
• 1/2 grapefruit
• 1/2 mango
• 1/2 cup chopped, cooked, or canned fruit
• 7 dried apricot halves
• 10 cherries
• 3 prunes
• 2 tablespoon raisins
• 3/4 cup of fruit juice

Fish, poultry, meat, dry beans, eggs, and nuts: One serving from this group provides about 150-250 calories.

• 2-3 ounces (cooked weight) of fish, poultry, or lean meat
• 1 to 1 1/2 cups cooked dry beans (measured after cooking)
• 1 to 1 1/2 cups tofu
• 2 to 3 eggs
• 2 tablespoons of peanut butter is equivalent to 1 ounce of meat and contributes 200 calories.

Milk, yogurt, and cheese groups: One serving from this group provides about 150-200 calories. Reduced-fat and skim milk dairy products may supply fewer calories.

• 1 cup skim milk or non-fat yogurt
• 1 1/2 ounces of reduced-fat natural cheese such as cheddar, blue, brie, feta, gouda or mozzarella
• 1/2 cup low fat ricotta cheese
• 1/3 cup grated Parmesan or Romano cheese

When you are aware of the calories in your food, it is easier to balance your meals and stay within your desired calorie range for weight loss. Not sure how many servings from each group you should eat? The Usda Food Pyramid recommends that you eat 6 ounces of grains, 3 of which should be whole grains. For vegetables, make aim for 2 ½ cups per day, and 1 ½ cups of fruits. From the dairy group, you should get 3 ounces and get 5 ounces of meat or protein. Fats and oils should be consumed moderately, and it is leading to get the right kind of fat from natural oils such as corn oil, canola oil, or soybean oil.

Measuring Serving Sizes

12 OUNCES EQUALS HOW MANY CUPS