Quantcast

How Much Is a Serving?

Most Americans still aren’t getting the nutrition they need. Maybe it’s because they don’t know what it looks like.

December 5th, 2013

How Much Is a Serving?

When the government replaced the old food pyramid with a plate divided into four parts, it was supposed to make nutrition recommendations easier to understand. But the USDA’s research finds that two years later, most people still aren’t digesting the guidelines. Change does take time, but we’d like to speed up the process by making easier even easier.

Here is how much you need from each food group, and the ounce or cup equivalents of one serving of some common foods. That means while the amounts might not actually be exactly an ounce or a cup, they count as an ounce or a cup when adding up your daily intake. 

MORE: Track Your Daily Foods on YouBeauty

Protein
On average, according to the USDA, people are eating 30 percent more meat than is recommended. The government says women should aim for about 5 ounces of lean meat, fish or vegetarian protein each day. Now, we believe you should have, at most, 4 ounces of red meat, including pork, in a week (we may learn how to make red meat less problematic in the future, but for now we advise limiting yourself)—so add that in to your thoughts.

Serving Equivalents

  • 1 small steak filet = 4 ounces of protein
  • 1 small hamburger (note, one serving is small!) = 3 ounces
  • 1 half of a chicken breast = 3 ounces
  • 4 sandwich slices of turkey = 4 ounces
  • 1 can of tuna = 4 ounces
  • 1 salmon steak = 4 to 6 ounces
  • 1 small trout = 3 ounces
  • 1 egg = 1 ounce
  • ¼ cup of cooked beans, lentils or chickpeas = 1 ounce
  • 1 cup of split pea, lentil or bean soup = 2 ounces
  • 1 soy or bean burger = 2 ounces
  • 2 tablespoons of hummus = 1 ounce
  • 3 falafel balls = 3 ounces
  • 12 almonds = ½ ounce
  • 24 pistachios = ½ ounce
  • 1 tablespoon of peanut butter or almond butter = 1 ounce

Fruit
Women should be getting about 2 cups of fruit a day, by the USDA guidelines—and we believe 4 cups is optimal. Across the country, people are eating only 38 percent of that 2-cup minimum.

Serving Equivalents

  • 1 small apple = 1 cup of fruit
  • 1 snack container of applesauce = ½ cup
  • 1 large banana = 1 cup
  • 32 seedless grapes = 1 cup
  • 1 medium grapefruit = 1 cup
  • 1 large orange = 1 cup
  • 8 large strawberries = 1 cup
  • 1 small box of raisins = ½ cup
  • 1 medium pear = 1 cup

MORE: Fruit for Better Skin

Comments on this Article (4) | Leave a Comment

Loading…
Let's hang out Smart is sexy - get our newsletter:

Join us on pinterest
From Our Partners

Celebrity Anti-Aging Secrets

from Pop Sugar

How Long It Actually Takes to Form a Habit

from Huffington Post

8 Ways to Save Money on Wellness Costs

from LearnVest
CONTACT US