How Much Should We Be Eating?

Society today has become such a Super-Size It place, that we have lost sight of what a real serving size should be.  To compare the size of commercially sold foods in our current day Super-Size It world to about 20 years ago, you will find a muffin is now about 5 ounces compared to 1 ½ ounces (about the physical size of an egg), today’s average bagel is now about 5 ½ – 6 inches in diameter compared to 3 inches before and an average cookie is now about 3 inches whereas before they were about 1 ½ inches.  Also think back to what an average hamburger, French fry and soft drink meal was at a fast food restaurant to what the average Super-Size serving is today that is purchased by numerous, the hamburger is loaded with more patties, extra cheese, bacon and sauces, the French fries and drinks are enormously colossal.  You should also be aware of product labels, the serving sizes listed on many labels do not match the National Food Guide portion sizes, instead serving sizes on the label lists the quantity frequently consumed in a meal.  These labels are mandatory on most products and the content, wording and format of the label is governed, however the inclusion of different serving sizes is an acceptable practice by the governing body.

 

When all this is taken into account there is no wonder that we have lost sight of what a portion should be.  It is very problematic to formulate an appropriate healthy eating plan when we no longer comprehend what a serving size really is.  To reacquaint ourselves, the following is a list of common foods by food group with their appropriate serving size and also a chart showing the recommended daily portions by category.

 

Serving sizes:

 

Meats, Fish, Poultry, Nuts/Seeds and Legumes

2 ½ ounces cooked beef, pork, veal, bison or lamb

2 ½ ounces chicken, turkey or duck- skinless                               

2 ½ ounces fish or seafood – boneless

¾ cup beans – cooked

¾ cup tofu

2 eggs

¼ cup seeds – shelled (i.e.: sunflower, pumpkin)

¼ cup nuts – shelled (i.e.: almonds, walnuts, pecans, peanuts)

2 tbsp peanut butter

 

Dairy Products

1 cup milk or fortified soy beverage

¾ cup yogurt

1 ½ ounces cheese

1 cup cottage cheese

½ cup custard or pudding

 

Vegetables and Fruit

½ cup cooked vegetables

1 cup raw leaf vegetables

½ cup tomatoes or tomato sauce

1 carrot or ear of corn

½ cup 100% vegetable juice

¼ cup dried fruit

½ cup cantaloupe or melon

½ mango, papaya or grapefruit

20 grapes

½ cup canned or cooked fruit

½ cup cut-up fresh or frozen fruit

½ cup 100% fruit juice

1 medium apple, banana, orange, peach, nectarine or pear

2 ½ slices canned pineapple – drained

 

Pasta, Rice, Cereal and Bread

1 slice bread

½ cup pasta, noodles or rice – cooked

¾ cup hot grain cereal

½ English muffin

½ hamburger bun

½ regular size bagel or muffin

1 small roll or biscuit

½ pita or tortilla

5 – 6 small crackers

½ – ¾ cup dry cereal (depends on type)

1 pancake or small waffle

 

Daily portions:

 

Food Groups	Men 20 – 50	Women 20 – 50	Men 50 +	Women 50 +
Meats, Fish, Poultry, Nuts/Seeds and Legumes	3	2	3	2
Dairy Products	2	2	3	3
Vegetables and Fruit	8 – 10	7 – 8	7	7
Pasta, Rice, Cereal and Bread	8	6 – 7	7	6

 

How do you Measure up?

 

For 3 days, measure and journal everything you consume, then check and see how you measure up to the recommended daily amounts based on the serving sizes and quantities in the guide.

 

Author: Jean Hamilton, 3rd year post-op Roux-n-Y gastric bypass patient who has maintained a 300+ pound loss and author of A Fat Girl’s Butterflies: A True Story of Extreme Weight Loss. – www.wlspublishing.com

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