What's in a serving?

Gauging food portions in a serving

We're often given dietary recommendations in "servings" - three to five servings a day of fruits and vegetables, two to three servings a day of meat and so on. But do you know what a serving is?

Knowing the size of a serving can help you determine the amount of food you eat at any given time.

Here are some examples for you to use in gauging your food portions :

  • 1 serving of bread: 1 slice of bread.

  • 1 serving of rice or noodles: 1 cup of porridge or 1/2 cup of rice or noodles.

  • 1 serving of dry cold cereal / oatmeal: 1/2 cup of ready to eat breakfast cereal.

  • 1 serving of fruit: 1 slice of watermelon or papaya, 1/2 a guava, 1 medium-sized banana, 1 cup of mixed fruit or 1 cup of fruit juice.

  • 1 serving of vegetables: 1 cup of raw leafy vegetables, 1/2 cup of cooked vegetables or 1 cup of vegetable juice.

  • 1 serving of chicken / fish / meat: 1 medium-sized chicken drumstick or mackerel, 2 matchbox-sized lean meat.

  • 1 serving of milk / yogurt / cheese: 1 glass of milk, 1 cup of yogurt or 1 slice of cheese.

Remember : A good and healthy diet is based on balance, moderation and variety.

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