What is a serving?

A healthy diet focuses on both the kinds of foods that you’re eating as well as the amounts of each food group you’re consuming. It is important to fuel your body with nutritious food while also eating enough food to meet your daily caloric needs, which varies from person to person.

A nutritious diet consists of adequate amounts of protein, carbohydrates, healthy fats, vitamins, minerals and fiber. One way to judge if you are meeting your daily requirements is to use your plate as a guide. Ideally, one half of your plate should be filled with vegetables/fruits, one quarter with complex carbohydrates and 1/4 with protein. Sometimes, healthy eating recommendations are also based on servings.  

What is a serving?

The exact size of a serving depends on the type of food in question. So, one serving of protein will look different from one serving of vegetables. Some examples of single servings for each food group include:

• Carbohydrates - 1 slice bread, 1/2 cup cooked rice or pasta, 1 cup cereal
• Protein - 3 oz cooked lean meats such as chicken or turkey, 1 egg, 1 tbsp nut butter, 1/2 oz nuts or seeds
• Dairy - 1 cup milk or yogurt, 1 1/2 oz cheese
• Fruits - 1 medium sized fruit (e.g. medium apple, pear or banana) or 2 small fruits (e.g. small kiwis or apricots)
• Vegetables - 1/2 cup cooked vegetables, 1 cup leafy green vegetables