serving size.docx

7/30/2019 Serving size.docx

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Excellent sites are

USDAhttp://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resources

And the relatedhttp://www.choosemyplate.gov/food-groups/fruits.html
http://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resourceshttp://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resourceshttp://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resourceshttp://www.choosemyplate.gov/food-groups/fruits.htmlhttp://www.choosemyplate.gov/food-groups/fruits.htmlhttp://www.choosemyplate.gov/food-groups/fruits.htmlhttp://www.choosemyplate.gov/food-groups/fruits.htmlhttp://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resources


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Weight Equivalences

http://www.cuisine-

french.com/cgi/mdc/l/en/apprendre/infos_pratiques/equivalences/equiv_poids.html

The following information will help you to convert weights.

1/2 Cup 1 Cup 1 Tbs 1 Tsp 1/2 Tsp 1 Oz

Water 110 g. 220 g. 13 g. 5 g. 3 g. 30 g.

Flour 65 g. 130 g. - - - -

Sugar 115 g. 230 g. 17 g. 6 g. 3 g. -

Oil 100 g. 200 g. 14 g. - - -

Fine salt - - 20 g. 7 g. 4 g. -

Coarse salt - - 18 g. 6 g. 3 g. -

Peppercorn - - 10 g. 5 g. 3 g. -

Milk 115 g. 230 g. - - - -

Grated cheese 65 g. 130 g. - - - -

1 tablespoon 1 teaspoon

Flour 10 grams 3 grams

Sugar 18 grams 5 grams

Cornflour 9 grams 3 grams

Butter 15 grams 5 grams

Icing sugar 10 grams 3 grams

Cocoa 10 grams 3 grams

Hazelnuts 10 grams 6 grams
http://www.cuisine-french.com/cgi/mdc/l/en/apprendre/infos_pratiques/equivalences/equiv_poids.htmlhttp://www.cuisine-french.com/cgi/mdc/l/en/apprendre/infos_pratiques/equivalences/equiv_poids.htmlhttp://www.cuisine-french.com/cgi/mdc/l/en/apprendre/infos_pratiques/equivalences/equiv_poids.htmlhttp://www.cuisine-french.com/cgi/mdc/l/en/apprendre/infos_pratiques/equivalences/equiv_poids.htmlhttp://www.cuisine-french.com/cgi/mdc/l/en/apprendre/infos_pratiques/equivalences/equiv_poids.html


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Almond powder 10 grams 6 grams

Baking powder 10 grams 6 grams

Oil 8 grams 4 grams

Ground pepper 8 grams 2,5 grams

Fine salt 20 grams 6 grams

Mustard from 18 to 20 grams 5 grams


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serving size http://www.womansday.com/health-fitness/diet-weight-loss/portion-perfect-27486

Serving size wallet sizedhttp://www.webmd.com/diet/printable/wallet-portion-control-size-guide

Serving size belowhttp://www.sparkpeople.com/resource/slideshow.asp?show=12

1 tsp = One Die

1/4 cup = One Egg
http://www.webmd.com/diet/printable/wallet-portion-control-size-guidehttp://www.webmd.com/diet/printable/wallet-portion-control-size-guidehttp://www.webmd.com/diet/printable/wallet-portion-control-size-guidehttp://www.sparkpeople.com/resource/slideshow.asp?show=12http://www.sparkpeople.com/resource/slideshow.asp?show=12http://www.sparkpeople.com/resource/slideshow.asp?show=12http://www.sparkpeople.com/resource/slideshow.asp?show=12http://www.webmd.com/diet/printable/wallet-portion-control-size-guide


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1/2 cup = One Billiard Ball

1 cup = A Baseball

6 oz = A Hockey Puck


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2 Tbsp = A Ping Pong Ball

2-3 oz = A Deck of Cards

1 oz = A Pair of Dice


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Food Serving Sizes: A Visual Guidehttp://www.diabeticlivingonline.com/diet/portions/food-serving-sizes-guide/

Here are some general guidelines for the number of daily servings from each food group*:

Grains and starchy vegetables: 6-11 servings a day Nonstarchy vegetables: 3-5 servings a day

Dairy: 2-4 servings a day

Lean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a day

Fruit: 2-3 servings a day

Fats, oils, and sweets: Eat sparingly

Whole Grain Bread

1 serving = 1 slice

A slice of bread is proportional to the size of one DVD disc.

Butter

1 serving = 1 teaspoon

One small pat of butter is equal to one serving size.

Green Peas

1 serving = 1/2 cup

A serving-size side of green peas is equal to half of a baseball.
http://www.diabeticlivingonline.com/diet/portions/food-serving-sizes-guide/http://www.diabeticlivingonline.com/diet/portions/food-serving-sizes-guide/http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/make-now-freeze-for-later-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/make-now-freeze-for-later-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/make-now-freeze-for-later-recipes/http://www.diabeticlivingonline.com/diet/portions/food-serving-sizes-guide/


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Air-Popped or Light Microwave Popcorn1 serving = 3 cups

Snack away on the healthier varieties of popcorn and enjoy a serving size of three baseballs.

Baked Potato or Sweet Potato

1 serving = 1/2 cup

Choose a potato the size of a computer mouse.

Salad Greens

1 serving = 1 cup

When making your perfect salad, the serving of

greens should be the size of one baseball.

Reduced-Fat Salad Dressing

1 serving = 1/4 cup

Top your salad with one golf-ball size serving of dressing.
http://www.diabeticlivingonline.com/diabetic-recipes/salad/yummy-salad-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/casserole-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/salad/yummy-salad-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/casserole-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/salad/yummy-salad-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/casserole-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/salad/yummy-salad-recipes/http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/casserole-recipes/


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Peanut Butter

1 serving = 1 tablespoon

You're doing great if your peanut butter serving fits into half of a 1-ounce shot glass.

Bagel

1 serving = 1 ounce

A bagel the size of half of a baseball is equal to one serving.

Pasta

1 serving = 1/3 cup cooked

A serving of pasta is roughly the same size as one tennis ball.

Olive Oil

1 serving = 1 teaspoon

Olive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of

butter.


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Canned Fruit

1 serving = 1/2 cup

Canned fruit in light juices is equal to half of a baseball.

Baked French Fries

1 serving = 1 cup + 1 teaspoon of canola or olive oil

A serving of French fries looks like the equivalent of one baseball. Don't forget to account for the

teaspoon of oil.

Shredded Cheese

1 serving = 2 tablespoons

Toss your salad or taco with a serving of shredded cheese equal to one 1-ounce shot glass.

Broccoli

1 serving = 1/2 cup

Enjoy a serving of steamed broccoli that's the size of half of a baseball.


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100-Percent Orange or Apple Juice

1 serving = 4 ounces or 1/2 cup

A fun-size juice box is the serving size you should aim for.

Another way to think about it: an average woman's fist resting on its side.

Apple

1 serving = 1 medium apple

Pick an apple about the same size as one baseball.

Fish

1 serving = 3 ounces cooked

A serving of fish will have the thickness and

length of a checkbook.


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Reduced-Fat Mayonnaise

1 serving = 1 tablespoon

If you go for reduced-fat mayo, fill half of a 1-ounce shot glass for a serving.

Low-Fat Block Cheese

1 serving = 1 ounce

Keep your serving size of hard cheese to the equivalent

of three dice.

Chicken, Beef, Pork, or Turkey

1 serving = 3 ounces cooked

When cooking lean meat, choose a serving the size of one deck of cards.


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Nonfat or Low-Fat Milk

1 serving = 1 cup

A serving looks like the small 8-ounce carton of milk you loved in school.

Cookies

1 serving size = 2 cookies

Cookies shouldn't be monster-size.

Think Oreos for a good measure of comparison.

Ice Cream

1 serving = 1/2 cup

Scoop out the creamy dessert to equal half of a baseball.


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M&Ms

1 serving = 2 tablespoons

If you must have your candy, a serving equals one 1-ounce shot glass.


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serving size.docx

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