The serving size is usually taken as a common household measure that is appropriate to the food (such as cup, tablespoon, piece, slice, or jar). Different serving sizes are recommended as per the calories recommended. The calorie intake recommendation is based on age, height, weight, medical conditions, BMR (basal metabolic rate). Find below some of the serving sizes for different food groups, having the same calories per serving in the particular food group.
Cereals (per serving equals)
⦁ 1 slice of bread (white/brown/multigrain)
⦁ ∏ small bagel or ∏ English muffin or ∏ pita (1 ounce)
⦁ 1 cup of ready-to-eat cereal (wheat flakes/cornflakes)
⦁ ∏ cup of cooked cereal, rice, or pasta
⦁ Vegetables (per serving equals)
⦁ 2 cups of raw leafy vegetables (used as salads)
⦁ 1 cup of other vegetables, cooked (cauliflower, eggplant, ladyfinger, etc.)
⦁ 1 cup of vegetable juice
Fruits (per serving equals)
⦁ 1 cup berries
⦁ 1 cup watermelon
⦁ 1 cup chopped, cooked, or canned fruit(no sugar syrup)
⦁ Apple, 1 small
⦁ 1 small Banana or ½ big banana
⦁ 1 large Orange
⦁ Strawberries (8 large)
⦁ 8-10 small grapes
⦁ 1 Pear or Guava
⦁ 1/8 Avocado
Dairy Products (per serving equals)
⦁ 1 cup milk (full cream and low fat will have a difference in calories, protein remaining the same)
⦁ 1 cup yogurt
⦁ 2 cups cottage cheese
⦁ ∏ cup ricotta
⦁ 2 slice low fat cheese (cheddar)
⦁ ¼ cup mozzarella or parmesan cheese
Protein (Meat and Legumes, per serving equals)
⦁ ¼ – ∏ cup cooked lean meat, poultry, or fish
⦁ 1 to 1∏ cup of cooked beans
⦁ 1 tablespoon of peanut butter or a handful of nuts
⦁ 2 small eggs or 1 large egg
⦁ Fats and oils (per serving equals)
⦁ 1 teaspoon oil, butter, margarine, or mayonnaise
⦁ 1 tablespoon salad dressing, cream cheese
All the portion sizes mentioned above are taken as one serving, so if we eat one slice of bread or one chapatti or ½ cup cooked rice, the calorie count remains the same.
The recommended portion for a 1200 Calorie Diet plan:
⦁ ¾ cup lean meat or protein foods
⦁ 5 servings bread or starchy food like potatoes
⦁ 3 servings fruits
⦁ 4 or more servings of vegetables
⦁ 2 servings dairy (milk/cheese/yogurt)
⦁ 3 servings fat (including nuts)
A word of caution here, some substances we take in (sugar, canned & bottled drinks) have calories but no nutritional value. So you will be taking in the Kcal minus any benefits. These are best avoided for healthy living. Bear in mind; it is always health and wellness over ‘slimming down’.
Wishing you the best year served ever!