Portion Control

Technically, a “serving” of a particular food is different from a “portion.” Servings are the amount recommended by the USDA and other nutritional experts. A portion is how much you actually eat at any given meal. So, for example, the recommended serving size of Minute® White Rice is one cup, but how much you actually choose to put on your plate – the portion – could be more or less than 1 cup. The key word is “choose” – your portion choices are totally up to you.

Most folks aren’t sure what a recommended serving size should be for each food group, so we’ve provided this chart as a guide. When choosing your portions, try to stick as closely to these guidelines as possible.

Grains:

Aim for 6-11 servings each day. Choose whole grains whenever possible

Examples	One serving equals	That's about the size of
Cracker	3-4 small	Index card
Oatmeal	1/2 cup	Light bulb
Rice	1/2 cup	Light bulb
Dry cereal (puffed rice, shredded wheat, etc	1/2 cup	Light bulb

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Fruits & Vegetables:

Fruits and Vegetables are very important and the key to good health! You should be getting 2 servings of fruit AND 2 – 3 servings of vegetables every day. Choose fresh fruits and vegetables whenever possible

Examples	One serving equals	That's about the size of
Apple	1 small	Baseball
Orange	1 small	Baseball
Spinach, other leafy green	1 cup	Baseball
Cooked vegetables (broccoli, carrots, etc.)	1/2 cup	Billiard ball

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Meats & Proteins:

Protein is essential for staying healthy. If you’re a vegetarian, be sure to find alternative sources of protein to augment your diet, such as beans and tofu. You should be eating 2 – 3 servings of protein per day.

Examples	One serving equals	That's about the size of
Lean meat	2-3 oz	Deck of cards
Tofu	2-3 oz	Deck of cards
Beans (kidney, black, etc.)	1/2 cup	Hockey puck
Nuts, nut butters	2 tbs	Ping pong ball

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Calcium-rich foods/Dairy:

Your body needs 2-3 servings of calcium-rich foods per day. Go for low fat choices whenever possible

Examples	One serving equals	That's about the size of
Milk (or Soymilk)	1 cup milk	Baseball
Cheese	1 ounce (1 slice)	3 dice

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Fats & Oils:

Fat is important, but you don’t need much. Only sparing amounts each day! Focus on plant-based fats and oils, such as canola and olive oils

Examples	One serving equals	That's about the size of
Olive oil	1 tsp	1 dice
Butter	1 tsp	1 dice