A serving is the
standard amount of food or beverage used as a reference to give
advice regarding how much to consume. There is a difference between a
serving and a portion, a portion is the amount of food you choose to
consume.
For grains, one
serving is one ounce. An ounce is equivalent to 1 slice of bread, 1
mini bagel, a 6 inch tortilla, half of an English muffin, 1 cup of
dry cereal, half a cup of cooked rice, pasta, or cereal, 1 packet of
instant oatmeal, or 3 cups of popcorn.
For vegetables, one
serving is half a cup. One serving is equivalent to half a cup of
cut-up raw or cooked vegetables, 1 cup of raw leafy vegetables, or
half a cup of vegetable juice.
For fruits, one
serving is half a cup. One serving is equivalent to half a cup of
fresh, frozen, or canned fruit, 1 medium piece of fruit, ¼ cup of
dried fruit, or half a cup of fruit juice.
For dairy, one
serving is one cup. One cup is equivalent to one cup of milk or
yogurt, 1 ½ ounces of natural cheese, 2 ounces of processed cheese,
or 1/3 cup shredded cheese.
For protein, one
serving is one ounce. One ounce is equivalent to one egg, ¼ cup of
cooked dry beans or tofu, one tablespoon of peanut butter, half an
ounce of nuts or seeds, one ounce of cooked lean meats, poultry, or
fish, and half a cup of split-pea soup.
Always read
nutrition labels to see what a serving of the product is. Many people
misjudge serving sizes. You can keep measuring cups handy if that
helps you get the accurate serving size of a product.
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