To achieve a healthy diet it is important to eat a broad range of foods across all the food groups. According to the ‘American guide to healthy eating’ the number of daily servings required from each food group can be roughly broken down into:
- Carbohydrates: 6 – 8;
- Protein: 1 – 2;
- Fats: 1;
- Dairy: 2 – 3;
- Fruit: 2;
- Vegetables: 5;
- Water: 6.
The next question is then, what constitutes a serving of each food group? The best way to get a feel for this is to look at various examples that constitute a serving.
A serving of carbohydrates should contain about 15 grams of carbohydrates. Examples of this include:
- Bread 1 slice;
- Tortilla, roll, or muffin 1;
- Bagel, English muffin or hamburger bun 1/2;
- Rice, pasta, cooked cereal, grits 1/2 cup;
- Ready-to-eat cereal 3/4 cup (flakes or round);
- Pancake, waffle 1 (12cm diameter).
A serving of fruit should contain about 15 grams of carbohydrates. Examples of this include:
- Chopped, fresh fruit 1/2 cup;
- Grapefruit 1/2;
- Cantaloupe 1/4;
- Canned fruit 1/2 cup;
- 100% fruit juice 3/4 cup;
- Raisins or dried fruit 1/4 cup.
A serving of vegetables should contain about 5 grams of carbohydrates. Examples of this include:
- Cooked vegetables 1/2 cup;
- Chopped, raw vegetables 1/2 cup;
- Raw, leafy vegetables 1 cup;
- Vegetable juice 3/4 cup.
A serving of protein should contain about 15 grams of protein. Examples of this include:
- Cooked lean meat, fish or poultry 60 – 90 grams;
- Egg 1;
- Peanut Butter 2 tablespoons, 30 grams;
- Cooked dried peas or beans 1/2 cup;
- Cooked dried beans 1/2cup;
- Nuts, seeds 1/3 cup.
A serving of daily should contain about 300mg of calcium. Examples of this include:
- Milk 1 cup;
- Yogurt 1 cup;
- Cheese 1 slice 30 grams;
- Cottage cheese 1/2 cup;
- Pudding 1/2 cup;
- Ice cream 1/2 cup.
A serving of fat should contain about 5 grams of fat. Examples of this include:
- 1 tsp vegetable oil;
- 1 tsp butter;
- 1 tsp peanut butter;
- 8 ripe olives;
- 1 tbsp salad dressing.
- 1 Glass of water
Click on a star to rate it!
We are sorry that this post was not useful for you!
Let us improve this post!
Thanks for your feedback!
Most Popular Fitness Products
HEAVY DUTY INVERSION TABLE WITH ADJUSTABLE HEADREST Inversion table is another multi-purpose trainer you absolutely need to take advantage of. Make sure you benefit from every feature your quality inversion table has! Use ankle holding system, backrest supports, headrests and more. Make sure you exercise in that safe and effective way!
BOWFLEX SELECTTECH 552 ADJUSTABLE DUMBBELLS Adjustable dumbbells allow changing the resistance by simply turning a dial. The min is 5 lbs, while max is 52.5 lbs. Now you no longer need 30 different dumbbells to train the way you want. 1 set of dumbbells is enough to replace all other dumbbells you have!
HIGH DENSITY ANTI-TEAR EXERCISE YOGA MAT Here is our favorite yoga mat. Regardless of sports you are into, you absolutely need one. A quality yoga mat not only serves for years without showing wear and tear. It features anti-slip surface to prevent injuries. The material does not absorb moisture, dirt, and sweat, so you can quickly clean your mat by washing it. This mat is an easy way to make your workout safer, more convenient and hygienic.
GEAR & ACCESSORIES
SIMPLY FIT BOARD Simply Fit board is the fitness accessory that will help you train not only abs, but the whole body. It is the balance board, that strengthens muscles, helps train and improve balance and keeps you fit. With balance boards, training is more fun, than challenge. Burn calories easily at home without having to visit gym!
STAMINA IN-MOTION ELLIPTICAL TRAINER Elliptical in-motion trainer is one of the most popular trainers both in gyms and at home. What makes these machines so popular? These trainers burn as many calories as jogging does, and also tones legs, tighs, hips and buttocks. This trainer is so small, and you can train anytime when you have one at home.