Explanation: One serving of whole wheat bread will weigh about an ounce and should have a diameter/area that is close to that of a 3" x 5" index card. One serving of Italian or French bread equals 2 ounces and is about the size of a bar of soap.
Which of the following is ONE serving of grains?
1/2 cup of cooked rice or pasta
1 cup of cooked rice or pasta
1 small (3-4 inch) bagel
1 (4-ounce) muffin
2 (4-inch) pancakes
Explanation: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a considered a grain product. Examples and serving sizes include bread (1 slice), pasta (1/2 cup cooked), oatmeal (1/2 cup cooked), breakfast cereals (1 cup), tortilla (4" diameter), and popcorn (3 cups). One whole bagel is actually 2 servings of grains. One (4-inch) pancake is one serving, and a muffin serving is about 2 ounces.
How big is one serving of peanut butter?
Explanation: A good way to eyeball this is to imagine (or actually look at) a golf ball. Other similar serving sizes of nuts are 1 ounce: 25 almonds, 13 cashews, or 9 walnuts. Remember that nuts are high in both protein and fat, which means that a small amount has a high number of calories. A little goes a long way.
How many ounces are in one serving of meat (chicken, beef, pork, etc.)?
4 ounces (quarter pound)
8 ounces (half pound)
Explanation: Despite the fact that quarter-pound burgers and 16-ounce steaks abound, one serving of meat equals only 3 ounces. Examples of one serving include: half a small chicken breast, 3 thin slices of deli meat, and about 7 medium shrimp.
Which of the following objects is comparable to the size of one meat serving?
Bar of soap
Deck of playing cards
Stack of business cards
Explanation: One 3-ounce serving of meat is comparable to the size of a deck of cards, the palm of your hand, or a small pack of tissues.
How many servings of protein-rich (meat, beans, eggs) foods should an adult aim to get each day?
Explanation: All foods made from meat, poultry, fish, dried beans or peas, eggs, nuts, and seeds are considered part of the protein group. Interestingly, beans and peas are part of this group as well as the vegetable group. When selecting meats, choose lean cuts whenever possible.
How big is one serving of cooked legumes (beans, lentils, etc.)?
Explanation: Remember, beans are protein-rich foods too, and a serving of cooked beans equals half a cup, which is likened to the size of a man's wallet.
How many servings of fruit should an adult aim for each day?
Explanation: Any fruit or 100% fruit juice is part of the fruit group. Fruit servings may be fresh, canned, frozen, dried, or even pureed.
How big is one serving of dried fruit?
It depends on the type of dried fruit you're measuring
Explanation: Dried fruit portions are smaller because they're more concentrated (since the water is removed during dehydration). While you could eat 15 grapes (1 small bunch) for just one serving of fruit, you can only eat a small quarter cup of dried grapes (raisins).
How many ounces are in one serving of fruit juice?
Explanation: When you're at home, you can easily measure your fruit juice as your pour it. But when dining out, 6 ounces of juice is about the size of a hockey puck.
Which of the following represents one fruit serving?
A - One medium orange or apple
B - One cup of juice
C - Half a grapefruit
All of the above
Both A and C
Explanation: More serving sizes and examples of fruits include: half an 8-inch banana, 1 small apple or orange, half a mango, half a large peach, 1 large plum, and 1/2 cup strawberries (about 5-6 berries).
How many servings of dairy should an adult aim for each day?
Explanation: All fluid milk products and many foods made from milk are considered part of the dairy group. While foods made from milk that retain their calcium content (such as yogurt) are part of the group, foods made from milk that have little to no calcium (cream cheese, cream, butter) are not. Try to choose low-fat and fat-free milk products most of the time.
One serving of cheese is about the size of
a golf ball.
a pair of dice.
a tea bag.
Explanation: One ounce of cheese is about the size of a pair of dice.
Which of the following represents one serving of dairy?
A - 1 ounce of cheese
B - 1/2 cup of frozen yogurt
C - 8 ounces of milk
D - 4 ounces of fat-free yogurt
All of the above
A and B only
A, B, and C
Explanation: One serving of yogurt is actually 8 ounces as well. Other examples of a single dairy serving include 1/3 cup shredded cheese and 1/2 cup of pudding made with milk.
Which of the following represents one serving of vegetables?
A - 1 cup of salad or lettuce
B - 1/2 cup of corn or cooked vegetables
C - 1 small potato
D - 1 cup of baby carrots
All of the above
A and B only
Explanation: You need 2-5 servings of vegetables each day. Any vegetable (whether raw, cooked, fresh, frozen, canned, mashed, or dried) or 100% vegetable juice counts as a member of the vegetable group. Other examples of one vegetable serving include: one small sweet potato, 1/2 cup cooked beans, 1/2 cup mushrooms, two 3-inch slices of onion, or 6 ounces of 100% vegetable juice.
Which of the following 9-inch dinner plates is properly divided?
Fill 1/2 the plate of fruits and/or vegetables, 1/4 of the plate with protein-rich foods, and 1/4 of the plate with grains.
Fill the plate with equal portions (1/3 each) of fruits and/or veggies, protein, and grains.
Fill 1/2 the plate with whole grains, 1/4 of the plate with protein, and 1/4 of the plate with vegetables.
Fill most of the plate with vegetables, and only a small fraction with grains and/or proteins.
Explanation: When you know that you should be aiming for 4-10 servings of fruits/veggies, 6-10 servings of grains, and 2-3 servings of protein each day, dividing your plate this way makes a lot of sense. Plus, fruits and vegetables pack lots of nutrition and filling power for very few calories—so it's good to try to fill up on these powerhouses when you're watching your waistline.
Maybe you're just starting out, or maybe you are continuing to struggle with your weight. Portion distortion might be the culprit, but there's plenty of room for improvement! Check out the links below for more help with portion sizes.
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