What Counts as a Serving?

Many people have been asking about what counts as a serving. In the US, servings are used as guidelines for estimation of how much to take. This is what we say to them: Do not be over-anxious. You should relax and eat your normal portion. What is important is the quality and nutritional value of the food that you are going to eat. Your stomach will tell you when it is full.

Nevertheless, as a guideline, below is sourced from the US Department of Agriculture and US Department of Health and Human Services. Nutrition and Your Health: Dietary Guidelines for Americans.

What Counts as a Serving?

Fruits

• 1 medium apple, banana or orange
• 1/2 cup of chopped fruit
• 3/4 cup of 100% fruit juice

Vegetables

• 1 cup of raw, leafy vegetables
• 1/2 cup of other cooked or raw vegetables, chopped
• 3/4 cup of 100% vegetable juice

Grains

• 1 slice bread
• 1 ounce or prepared cereal
• 1/2 cup of cooked cereal, rice or pasta

Beans and Nuts

• 1/2 cup or cooked dry beans
• 2 tablespoons of nut butter
• 1/3 cup nuts