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What's
a Serving Size?
Bread and Cereal Group (Starches) -- 1 serving is equal
to:
The following table lists foods whose calories
come primarily from carbohydrates. Be sure to refer to the "Bread Group
containing Fat" table below for those foods that are higher in fat.
1 slice Bread |
1 Small Roll |
1/2 Bagel OR English
Muffin |
2 slices Reduced-Calorie
Bread |
1/2
Hamburger OR Hot Dog Bun |
1/2 Pita, 6-in. across |
3/4 cup Unsweetened
Cereal, Ready-to-Eat |
1/2 cup
Cooked Cereal OR Grits |
1/2 cup Shredded Wheat OR
Bran Cereals |
1-1/2 cup Puffed Cereal |
1/4 cup
Muesli, Grape-Nuts, OR Low-Fat Granola |
1/2 cup Sugar-Frosted
Cereal |
1 Reduced-Fat Waffle
(4-1/2-in. square) OR Pancake (4-in. across) |
1 Tortilla,
Corn 6-in. across OR Flour 7 to 8-in. across |
1/2 cup Pasta |
1/3 cup Rice OR Couscous |
1/2 cup
Bulgur OR Kasha |
1/4 cup Millet |
3 TBSP Wheat Germ |
2 Bread
Sticks, 4-in. long by 1/2-in. |
4 slices Melba Toast |
6 Saltine-Type Crackers |
2 to 5
Whole-Wheat Crackers, No Fat Added |
24 Oyster Crackers |
3/4 oz Matzoh |
8 Animal
Crackers |
3 Graham Crackers,
2-1/2"sq. |
3 cups Popcorn, Low-Fat |
3/4 oz Pretzels |
2 Rice cakes |
15 to 20 (3/4-oz.) Snack
Chips, Fat-Free |
Some starches contain more fat than the foods listed above.
The serving sizes listed in the following table may be the same as the lower fat
version, but keep in mind: Where there is more fat, there are more calories.
Bread and Cereal Group
(Starches) containing Fat -- 1 Serving is Equal to:
1 Waffle (4-1/2-in. sq.)
OR Pancake (4-in. across) |
1 Biscuit (2-1/2- in.
across) OR Small Muffin |
1 piece Corn Bread, 2-in.
cube |
6 Butter-Type Crackers |
4 to 6 Whole-Wheat
Crackers, (More than 3g fat per this serving) |
3 Sandwich
Crackers (Cheese or Peanut Butter filling) |
16 to 25 French Fries |
3 cups Popcorn |
1/4 cup Granola |
| 1 cup Croutons |
1/3 cup Stuffing, bread |
1/2 cup Chow Mein Noodles |
The following vegetables will be included in the "Bread
and Cereal Group" because they contain a significant amount of starch.
Starchy Vegetables
-- 1 Serving is Equal to:
1/2 cup Corn,
Peas, Mashed Potato, OR Plantain |
1/3 cup Baked Beans |
1/2 cup
Black-Eyed Peas OR Lentils |
2/3 cup Lima Beans |
1 medium Corn on Cob |
1/2 cup Beans
(Garbanzo, Pinto, Kidney, OR White) |
1/2 cup or 1 small Yam
OR Sweet Potato |
1 small Potato |
1 cup Squash, winter |
Vegetable Group -- 1
Serving is Equal to:
| 1/2 cup of Cooked Vegetables
OR Vegetable Juice OR Canned Vegetables |
1 cup of Raw Vegetables |
The
above serving sizes apply to all vegetables EXCLUDING the Starchy Vegetables which
includes Corn, Peas, Winter Squash (acorn and butternut), Potatoes, and Beans.
(See "Starchy Vegetable" table above for
appropriate serving sizes.) |
Vegetable Classification Table
While all vegetables are good for you, some
vegetables are more nutritious than others. For example, a salad made with
Romaine Lettuce is much more nutritious than a salad made with Iceberg Lettuce. The
following table identifies different vegetable groups.
| Dark Green Vegetables -- Collard
Greens, Kale, Mustard Greens, Turnip Greens, Spinach, Endive, Escarole, Green Leaf
Lettuce, Red Leaf Lettuce, Romaine Lettuce, Asparagus, and others |
| Dark Yellow/Orange/Red Vegetables --
Carrots, Tomato, Pumpkin, Peppers, and others |
| Cruciferous Vegetables -- Cabbage,
Broccoli, Brussels Sprouts, Cauliflower, Rutabagas, Turnips |
| Other -- Onions, Mushrooms,
Artichokes, Green Beans, Iceberg Lettuce, Cucumber, Celery, Water Chestnuts, Watercress,
etc. |
Fruit Group -- 1
Serving is Equal to:
1 Small to Medium Fresh
Fruit |
1/2 cup Canned OR Fresh
Fruit |
1/2 cup Fruit Juice |
1/4 cup Dried Fruit |
1/2 Fresh Grapefruit |
1/2 Any Other Fresh Fruit
that is Large |
17 Small Grapes |
Fruit Classification Table
While all fruits are good for you, some fruits
are more nutritious than others. For example, a Peach is richer in vitamins than and
apple. Fresh fruit is by far a more nutritious choice than drinking the fruit's
juice. The following table identifies different fruit groups.
| Citrus Fruits -- Grapefruit, Orange,
Nectarine, Tangerines, Pineapple |
| Yellow/Orange Fruits -- Apricot,
Papaya, Peach, Mango, |
| Berries -- Strawberries, Raspberries,
Blackberries, Blueberries, Cranberries, Cherries |
| Melons -- Cantaloupe, Watermelon,
Honeydew |
| Other -- Pear, Apple, Applesauce,
Grapes, Raisins, Plums, Prunes, Kiwi, Banana, Figs, Dates, etc. |
Dairy Group -- 1 Serving is
Equal to:
It is important to note that the fat content
varies among the different food items in this group. For example, by choosing Skim
Milk you get 0 grams of fat vs. Whole Milk you get 8 grams of fat - 8 grams difference.
Cheese is not included here because it primarily consists of protein. Refer
to the "Meat and Protein Group" below.
| 1 cup (8 oz.) of Milk - Fat-Free (Skim),
Very Low-Fat (1/2%), Low-Fat (1%), Reduced Fat (2%), Whole |
6 to 8 oz. of Yogurt,
Fat-Free or Low-Fat |
1/3 cup Dry Milk, Non-Fat |
1 cup Buttermilk |
Meat Group --
The following table identifies four categories
within the Meat Group - Very-Lean, Lean, Medium-Fat, and High-Fat. The different
types of meats are listed for quick reference. Refer to "Other Proteins"
table below for Cheeses, Eggs, Soy products, and Processed Meats.
1 Serving is Equal to: 2-3 ounces
of One of the Following:
|
VERY LEAN |
LEAN |
MEDIUM-FAT |
HIGH FAT |
| BEEF |
---- |
USDA Select or Choice
Grades of Lean Beef Trimmed of Fat, such as Round, Sirloin, and Flank Steak; Tenderloin;
Roast (Rib, Chuck, Rump); Steak (T-Bone, Porterhouse, Cubed), Ground Round) |
Most Beef:
Ground Beef, Meatloaf, Corned Beef, Short Ribs, or Prime Grades of Meat Trimmed of Fat
such as Prime Rib |
--- |
| PORK |
---- |
Lean Pork, such as
Fresh Ham; Canned, Cured, or Boiled Ham; Canadian Bacon; Tenderloin, Center Loin
Chop |
Top Loin, Chop, Boston
Butt, Cutlet |
Spareribs, Ground Pork,
Pork Sausage |
| LAMB |
---- |
Roast, Chop, Leg |
Rib Roast, Ground |
--- |
| VEAL |
---- |
Lean Chop, Roast |
Cutlet |
--- |
| POULTRY |
Chicken or Turkey
(White Meat, No Skin) OR Cornish Hen (No Skin) |
Chicken or Turkey
(Dark Meat, No Skin), Chicken White Meat (with Skin), Domestic Duck or Goose (Well-Drained
of Fat, No Skin) |
Chicken Dark Meat
(with Skin), Ground Turkey, Ground Chicken, Fried Chicken (with Skin) |
--- |
| FISH |
Fresh or Frozen Cod,
Flounder, Haddock, Halibut, Trout; Canned Tuna in Water |
Herring, Salmon,
Catfish, Sardines, Tuna in Oil, Oysters |
Any Fried Fish Product |
--- |
| GAME |
Duck or Pheasant (No
Skin), Venison, Buffalo, Ostrich, Emu |
Goose (No Skin),
Rabbit |
--- |
--- |
| ORGANS |
Kidney |
Liver, Heart |
--- |
--- |
Other Proteins
The following table list foods that are mostly
protein in nature. The portion sizes are equivalent to 1-ounce of meat.
Obviously, 1 ounce is not much. When determining the serving size, triple the amount
shown to equal 3-ounces of meat (1 serving of meat).
VERY LEAN |
LEAN |
MEDIUM-FAT |
HIGH FAT |
2 TBSP (1-oz.) Fat-Free
Cheese |
2 TBSP Grated Parmesan |
1/4 cup Ricotta Cheese |
1 slice (1-oz.) American
Cheese |
2 Egg Whites,
No Yolk |
2 TBSP
(1-oz.) Other Cheeses with 3 grams or less fat per ounce |
1 Egg |
1-inch cube
(1-oz.) of Regular Cheese: Cheddar, Monterey Jack, Swiss, Muenster,
Provolone, Blue |
2 TBSP (1-oz.)
Feta or Mozzarella Cheese |
1/4 cup Egg
Substitutes |
4 oz or 1/2 cup Tofu |
1/4 cup Non-Fat or
Low-Fat Cottage Cheese |
1/4 cup Cottage Cheese,
4.5% |
1/4 cup Tempeh |
2 TBSP (1-oz.) of
Shredded Cheese |
1 Hot Dog with 1 gram of
Fat or Less |
1 Hot Dog with 3 grams of
Fat or Less |
1 cup Soy Milk |
1 Hot Dog (Turkey or
Chicken) |
1oz Processed Sandwich
Meat with 1 gram of Fat or Less per ounce (such as Deli Thin, Shaved Meats,
Chipped, Turkey Ham) |
1oz Processed Sandwich
Meat with 3 grams of Fat or Less per ounce (such as Turkey, Pastrami,
Kielbasa) |
--- |
1oz Processed Sandwich
Meat with 8 grams of Fat or Less per ounce (such as Bologna, Pimento Loaf,
Salami) |
1 oz Sausage with 1-gram
of Fat or Less per ounce |
--- |
1 oz Sausage with 5-gram
of Fat or Less per ounce |
1 oz Sausage with 8-gram
of Fat or Less per ounce (Polish,Bratwurst, Italian, Knockwurst, Smoked) |
Combination Foods
The following table lists entrees which contain
different food groups mixed together.
| Entree |
Frozen |
Soup |
| 1 cup (8-oz.) Chili with
Beans |
1 Entree with 300 Calories or
Less |
1/2 cup (4-oz.) Split Pea
(made with water) |
| 1 cup (8-oz.) Tuna Noodle
Casserole |
1 Entree Between 300 and 400
Calories |
1 cup (8-oz.) Tomato (made
with water) |
| 1 cup (8-oz.) Macaroni and
Cheese |
1 Entree Between 400 and 500
Calories |
1 cup (8-oz.) Vegetable Beef |
| 1 cup (8-oz.) Spaghetti with
Meatballs |
1 Entree with 500 Calories or
More |
1 cup (8-oz) Chicken Noodle |
| 1 cup (8-oz.) Lasagna |
--- |
1 cup (8-oz)
Other Broth Based |
| 1/4 of 10-in. Cheese Pizza,
Thin Crust |
| 1/4 of 10-in. Meat Topping
Pizza, Thin Crust |
--- |
1 cup (8-oz.) Cream (made
with water) |
| 1 (7-oz.) Pot Pie |
--- |
1 cup (8-oz.) Bean |
Fats
The following table lists foods whose calories come mostly
from fat. Some fats are worse than others, Saturated vs. Monounsaturated, but the
calories are the same. Refer to the amounts shown when calculating servings of fats
consumed. Note: While nuts and seeds are sources protein and vitamins such as
vitamin E, they are high in fat and therefore listed in this table.
| Saturated Fats |
Polyunsaturated Fats |
Monounsaturated Fats |
| 1 tsp Shortening or Lard |
1 tsp Oil - Corn, Soybean, or
Safflower |
1 tsp Oil - Canola, Olive,
or Peanut |
| 1 tsp Stick Butter |
1 tsp Margarine (Stick, Tub,
or Squeeze) |
2 tsp Peanut Butter,
Smooth or Crunchy |
| 2 tsp Whipped Butter |
1 TBSP Reduced-Fat Margarine |
1/8 Medium Avocado |
| 1 TBSP Reduced-Fat Butter |
1 tsp Regular Mayonnaise |
8 to 10 Large Olives |
| 1 TBSP Regular Cream Cheese |
1 TBSP Reduced-Fat Mayonnaise |
1 TBSP Sesame Seeds |
| 2 TBSP Reduced-Fat Cream
Cheese |
2 tsp Regular Miracle Whip
Salad Dressing® |
Nuts: 6 Almonds OR
Cashews |
| 2 TBSP Regular Sour Cream |
1 TBSP Reduced-Fat Miracle
Whip Salad Dressing® |
6 Mixed Nuts (50% peanuts) |
| 3 TBSP Reduced-Fat Sour Cream |
1 TBSP Regular Salad Dressing |
10 Peanuts |
| 1 slice Bacon, Cooked |
2 TBSP
Reduced-Fat Salad Dressing |
4 Pecan Halves |
| 1 tsp Bacon Grease |
| 2 TBSP Shredded Coconut |
1 TBSP Pumpkin or Sunflower
Seeds |
2 tsp Tahini
Paste |
| 2 TBSP Half and Half Cream |
4 Walnut Halves |
Dessert Items and Other Sweets
Below you will find foods grouped by lists (A
through G). The foods you find in this table are common dessert items and sweets.
The serving size listed for each are considered reasonable portions. The list
classification is used here to group starch and fat content.
In the amount listed,
A-List = 1 Starch
E-List = 2 Starch and 1 Fat
B-List = 2 Starch
F-List = 2 Starch and 2 Fat
C-List = 1 Starch and 1 Fat
G-List = 3
Starch and 2 Fat
D-List = 1 Starch and 2 Fats
Hopefully, this will help you identify which
foods are higher in calories.
A - List |
B - List |
C - List |
| 2 Small Fat-Free Cookies |
1/12th of Angel Food Cake |
1 (2-in. sq.) Brownie |
| 1/2 cup Gelatin, Regular |
1/2 cup Regular Pudding |
1 (2-in. sq.) Cake, Unfrosted |
| 1/2 cup Sugar-Free Pudding |
1/2 cup Sherbet or Sorbet |
2 Small Cookies |
| 1/3 cup Frozen Yogurt,
Fat-Free |
1/3 cup Frozen Yogurt,
Low-Fat |
1/2 cup Light Ice Cream |
| 1/2 cup Frozen Yogurt,
Fat-Free, No Sugar Added |
D - List |
E - List |
| 1/2 cup Fat-Free
Ice Cream, No Sugar Added |
1/2 cup Ice Cream |
1 (2-in. sq.) Cake, Frosted |
| 1/8 Pumpkin or Custard Pie |
1 Small Cupcake |
| F - List |
G - List |
1 Plain Cake Doughnut
(3-3/4 in. across, 1-in. high) |
1/6 Fruit Pie with 2
Crusts |
1 Glazed Doughnuts (3-3/4
in. across, 1-in. high) |
1 Sweet Roll (2-1/2 oz.) |
Snack Foods
Below you will find foods grouped by lists (A
through D). The foods you find in this table are common snack items. The
serving size listed for each are considered reasonable portions. The list
classification is used here to group starch and fat content.
In the amount listed,
A-List = 1 Starch
C-List = 1 Starch and 1 Fat
B-List = 2 Starch
D-List = 1 Starch and 2 Fat
Hopefully, this will help you identify which
foods are higher in calories.
| A - List |
B - List |
C - List |
D - List |
| 1 Fruit Juice Bar |
1 Fat-Free
Granola Bar |
1 Granola Bar |
12-18 (1-oz.)
Potato Chips |
| 1 Roll Fruit Snacks, Chewy |
| 15-20 (3/4-oz.) Snack Chips,
Fat-Free |
--- |
1/3 cup Hummus |
6-12 Regular
Tortilla Chips (1-oz.) |
| 3 Gingersnaps |
5 Vanilla Wafers |
Condiments
Below you will find foods grouped by lists (A
through C). The foods you find in this table are common condiments. The
serving size listed for each are considered reasonable portions. The list
classification is used here to group starch and fat content.
In the amount listed,
A-List = 1 Starch
C-List = 1 Starch and 1 Fat
B-List = 2 Starch
Hopefully, this will help you identify which
foods are higher in calories.
| A - List |
B - List |
C - List |
| 1 TBSP Fruit Spread, 100%
Fruit |
1/4 cup Jellied
Cranberry Sauce |
1/2 cup
Spaghetti or Pasta Sauce |
| 1 TBSP Regular Jam or
Jelly |
| 1/4 cup Fat-Free Salad
Dressing |
| 1 TBSP Regular Syrup |
| 2 TBSP Light Syrup |
Contact via e-mail: Laura.RD@NutrActive.com
Weight Loss/Fitness Programs & Diabetes Specialist; Also Specializing in
Vitamin/Mineral/Herb Supplementation. Subscribe to our free weekly ezines for
tips on how to lose weight, tone muscle, prevent disease, & cook healthy: subscribe@nutractive.com |
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