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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 :
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1 serving of bread: 1 slice of bread.
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1 serving of rice or noodles: 1 cup of
porridge or 1/2 cup of rice or noodles.
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1 serving of dry cold cereal / oatmeal: 1/2
cup of ready to eat breakfast cereal.
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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.
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1 serving of vegetables: 1 cup of raw leafy
vegetables, 1/2 cup of cooked vegetables or 1 cup of vegetable juice.
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1 serving of chicken / fish / meat: 1
medium-sized chicken drumstick or mackerel, 2 matchbox-sized lean meat.
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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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