Figuring the right amounts to eat from each of the food groups can be difficult sometimes. People often confuse servings and portions, making it even harder to avoid eating too much of the wrong foods. A portion is how much you give yourself to eat, while servings are standard amounts used to plan healthy diets. Serving sizes vary by food and are listed on the nutrition facts labels. A few different methods can help you measure out the proper amounts.
The U.S. Department of Agriculture's ChooseMyPlate is one of the simplest methods for measuring out the right proportions of foods. Divide a 9-inch plate into four sections and fill one section with protein, one with nonstarchy vegetables, one with fruit or another nonstarchy vegetable and one with grains or starchy vegetables. Add an 8-ounce glass of milk or another serving of dairy for a complete meal.
Another method is to use measuring cups and a food scale. The numbers of servings from each food group depend on age, gender and activity level. However, most adults should consume 1 1/2 to 2 cups of fruit, 2 to 3 cups of vegetables, 5 to 8 ounces of grains, 5 to 6 1/2 ounces of protein foods and 3 cups of dairy. Women and less active people should aim for the lower amount, and men and more active people may need the higher amount.
It isn't always possible to weigh or measure your food to get the proper proportions, and not everyone wants to go to this trouble. You can estimate how many servings you are consuming by comparing your food to common items. For example, 1 ounce of cheese is about the same size as four dice, 3 ounces of meat is about the same size as a deck of cards or your palm and a cup is about the size of a woman's fist.
Check nutrition labels to determine how large a serving is and how many servings are in a container; that way, you won't inadvertently eat multiple servings. Dishing up the appropriate amount of each food in the kitchen can help limit overeating as can eating without distractions, such as television. Try to choose less energy-dense and more nutrient-dense items within each food group to get the most nutrition with the fewest calories. Opt for fruits and vegetables without high-fat sauces, whole grains over refined grains, along with low-fat dairy products and lean meats.
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