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If you’re looking for a simple way to eat healthy, use this handy serving size chart to get the right balance of nutrition on your plate. The American Heart Association recommends an overall healthy dietary pattern tailored to your personal and cultural food preferences.
Portion size and serving size are often used interchangeably, but they have a distinct and important difference. Portion size is the amount of food you choose to put on your plate and actually eat. Serving size is the amount of a specific food or drink that people typically consume.
Do you ever feel like the serving sizes on food labels, in restaurant portions and what you’re hungry for don’t line up? If you’re looking for a simple way to eat healthy, use this handy serving size chart to get the right balance of nutrition on your plate.
The American Heart Association describes servings sizes for fruits and vegetables to add colorful produce to your diet.
Here’s the breakdown of recommended servings per day for several kinds of foods for a 2,000-calorie diet with examples of servings sizes of foods within each group: Grains: 6 ounces (oz) per day. Serving sizes = ½ cup cooked rice, pasta or cooked cereal; 1 oz. dry pasta or rice; 1 slice bread; 1 cup ready-to-eat cereal flakes.
Our bodies need protein to be healthy and strong, but a serving is probably smaller than you think. Here’s what a healthy serving of some common protein foods looks like. Non-fried Fish – 3.5 ounces Lean beef – 3 ounces Skinless chicken &ndash.
Limit saturated fat intake to less than 7% of calories a day starting at age 2. Choose a variety of nutrient-dense foods, such as fruits, vegetables and lean proteins, instead of high-energy-density/nutrient-poor foods, such as salty snacks, ice cream, fried foods, cookies and sweetened beverages.
The good news is eating the right amount of fruits and vegetables doesn’t have to be complicated. Some examples of 1 cup-equivalent serving sizes include: FRUITS. Apple, pear, orange, peach or nectarine: 1 medium. Banana: 1 large. Grapefruit: 1 medium (4" across)
Whole grains – barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta; 6 ounce equivalent. Dairy – low fat (1%) and fat-free; 3 cup equivalent. Proteins - eggs, fish, lean meat, legumes, nuts, poultry & seeds; 5 ½ ounce equivalent.
Read the Nutrition Facts and ingredient list on packaged food labels to choose those with less sodium, added sugars and saturated fat. Look for the Heart-Check mark to find foods that have been certified by the American Heart Association as heart-healthy.