Serving sizes: Keeping your food portions in check

Even if you're careful to eat a wide variety of foods, you may still =
be=20
overlooking an important part of a healthy diet - serving sizes.

The size of your food portions affects how many nutrients and =
calories you're=20
getting. And knowing how much food goes into a serving can help you =
gauge if=20
you're eating too much of certain foods or not enough of others.

Your body requires certain nutrients, such as protein, carbohydrates =
and=20
fiber, to function properly. These are called macronutrients - =
macro=20
meaning large - because your body needs a fairly significant amount of =
each on a=20
daily basis. Different foods provide varying amounts of these nutrients. =
For=20
example, whole-wheat bread is high in carbohydrates and fiber, whereas =
eggs are=20
a good source of protein. Your body also requires specific vitamins and =
minerals=20
to function properly. Vitamins and minerals are called micronutrients -=20
micro meaning small - because you need them in smaller =
amounts.

A healthy eating plan can help you select which foods to eat so that =
you get=20
a proper balance of the various nutrients. Healthy eating plans are =
often=20
portrayed in the shape of a pyramid, with the foods to be eaten most =
forming the=20
base. Probably the most familiar plan is the food guide pyramid =
established by=20
the U. S. Department of Agriculture (USDA).

At first, the recommended number of servings may sound like a lot of =
food.=20
But serving sizes may be smaller than you realize. For example, one =
serving of=20
meat, fish or chicken is 2 to 3 ounces. Three ounces is about the size =
and=20
thickness of a deck of cards. One serving of cooked pasta is 1/2 =
cup.

Serving sizes for other food groups may also seem small. One medium =
apple,=20
not the large ones typically displayed in the produce aisle, counts as a =
fruit=20
serving. So does 3/4 cup (6 ounces) of fruit juice. One cup (8 ounces) =
of milk=20
or 1 1/2 ounces of cheese is a dairy serving, and 1 ounce of cereal - =
about 3/4=20
to 1 cup - counts as a bread-cereal serving.

Take a look at the following recommended serving sizes. Getting all =
of your=20
daily servings and necessary nutrients may not be as hard as you =
think.

Nuts and peanut butter are high in calories and fat, so eat these in=20
moderation.

You often see serving sizes listed on food product labels. They =
aren't a=20
recommendation of how much you should eat, but are simply the portion =
size on=20
which the product's nutritional analysis is based. This information =
allows you=20
to compare the nutritional value of one product with that of =
another.

Food label servings are based on the amount of that particular food =
that=20
people normally eat and are listed using standard household =
measurements, such=20
as cups, ounces or pieces. Check to see if the amount you normally eat =
is=20
similar to the serving size on the label. If you eat more, then the =
number of=20
calories and nutrients you get from that item will be higher. A figure=20
indicating the servings per container also is included so that you can =
calculate=20
the calories and nutrients in the entire package.

To practice moderation, avoid eating too much or too little from any =
one food=20
group. By avoiding excessively large portions of certain foods, you're =
able to=20
eat a wider variety of foods during a meal. Eating a variety of foods =
will=20
ensure that you get all of the energy, protein, vitamins, minerals and =
fiber you=20
need.

Try these suggestions for reducing food portions:

• Serve food on plates instead of putting serving bowls on the =
  table.=20
  
• Serve main dishes on a smaller plate.=20
  
• Ask for a take-home container when eating out. Save part of the =
  meal for=20
  another time.=20
  
• Don't feel as though you have to clean your plate.