Lesson By Carone Fitness How Much? For some, the problem is not what they are eating, but how much they are eating. Many people find it difficult to eat fewer calories because they do not know how many calories they are currently consuming or how much they should be eating. 1
Portion Size A serving size is the recommended allotment of food you should eat. A portion size is the amount of food you serve yourself. Your portion size is often times not equivalent to the serving size listed on the package label. You may eat more or less than one serving. Food Recommendations This lesson outlines the USDA recommendations for each food group. It also provides some tips and hints on estimating appropriate portion sizes. The amount of food you need each day depends on your age, gender, and level of physical activity. The following are general recommendations by food group, age, and gender. 2
Grain Recommendations Below are daily intake recommendations for the Grain Group. 2-3 years 3 ounces 3 ounces 4-8 years 5 ounces 5 ounces 9-13 years 5 ounces 6 ounces 14-18 years 6 ounces 7 ounces 19-30 years 6 ounces 8 ounces 31-50 years 6 ounces 7 ounces 51+ years 5 ounces 6 ounces An Ounce of Grains Examples of an ounce of grains include the following: 1 slice of bread 1 cup cereal ½ cup cooked rice ½ cup cooked pasta ½ cup cooked cereal 3
Grains Portion Examples You can also estimate that ONE hand cupped equals approximately half a cup of pasta, rice, beans, or an ounce of nuts Vegetable Recommendations Below are daily intake recommendations for the Vegetable Group. 2-3 years 1 cup 1 cup 4-8 years 1.5 cups 1.5 cups 9-13 years 2 cups 2.5 cups 14-18 years 2.5 cups 3 cups 19-30 years 2.5 cups 3 cups 31-50 years 2.5 cups 3 cups 51+ years 2 cups 2.5 cups 4
Vegetable Portion Examples Examples of a cup of vegetables include the following: 1 cup of raw or cooked vegetables 1 cup of vegetable juice 2 cups of raw leafy greens 12 baby carrots 3 broccoli spears (5 inch long) 1 long ear of corn (8-9 inches) 2 long stalks of celery Fruit Recommendations Below are daily intake recommendations for the Fruit Group. 2-3 years 1 cup 1 cup 4-8 years 1-1.5 cups 1-1.5 cups 9-13 years 1 cup 1.5 cups 14-18 years 1.5 cups 2 cups 19-30 years 2 cups 2 cups 31-50 years 1.5 cups 2 cups 51+ years 1.5 cups 2 cups 5
Fruit Portion Examples Examples of a cup of fruit include the following: 1 cup of fruit 1 cup of fruit juice ½ cup of dried fruit 1 large banana 32 grapes 1 medium pear 8 large strawberries Dairy Recommendations Below are daily intake recommendations for the Dairy Group. 2-3 years 2 cups 2 cups 4-8 years 2.5 cups 2.5 cups 9-13 years 3 cups 3 cups 14-18 years 3 cups 3 cups 19-30 years 3 cups 3 cups 31-50 years 3 cups 3 cups 51+ years 3 cups 3 cups 6
Dairy Portion Examples Examples of a cup of dairy include the following: 1 cup of milk 1 cup of yogurt 1 ½ ounces natural cheeses 2 ounces processed cheeses Cheese Estimate You can estimate that one ounce of cheese is equal to approximately the size of your thumb. 7
Protein Recommendations Below are daily intake recommendations for the Protein Group. 2-3 years 2 ounces 2 ounces 4-8 years 4 ounces 4 ounces 9-13 years 5 ounces 5 ounces 14-18 years 5 ounces 6.5 ounces 19-30 years 5.5 ounces 6.5 ounces 31-50 years 5 ounces 6 ounces 51+ years 5 ounces 5.5 ounces *ounces or ounce equivalents Protein Portion Examples Examples of one ounce equivalents for the Protein Group include: 1 ounce of meat, fish, or poultry ¼ cup cooked dry beans 1 egg 1 tbsp of peanut butter ½ ounce of nuts or seeds 8
Protein Estimate You can estimate that cooked meat or fish the size of the palm of the hand equals about three ounces. Oil Allowances Below are daily allowances for Oils. 2-3 years 3 tsp 3 tsp 4-8 years 4 tsp 4 tsp 9-13 years 5 tsp 5 tsp 14-18 years 5 tsp 6 tsp 19-30 years 6 tsp 7 tsp 31-50 years 5 tsp 6 tsp 51+ years 5 tsp 6 tsp 9
Oil Examples Examples of oils include: Salad dressing Mayonnaise Trans fat free margarine Peanut butter Vegetable oils Food labels typically measure oils in tablespoons (Tbsp). Keep in mind that there are 3 teaspoons (tsp) in one tablespoon. Oil Estimates You can estimate that two thumbs together equals approximately one tablespoon (3 teaspoons) of peanut butter, salad dressing, margarine, or mayonnaise 10
Portion Estimates Some additional portion size estimates include the following: One closed fist equals approximately one cup of a beverage. Two hands cupped equals one cup of flaky cereal, salad, soup, chili, Chinese food, or one ounce of chips or pretzels Presented By Carone Fitness 11