The Nutrition Facts label on packaged foods shows the size of one serving. This information can help you stick to recommended daily servings. But many good-for-you foods don’t come with a Nutrition Facts label. That’s why it’s helpful to become familiar with what one serving of different foods should look like.
Measure out 1 cup, 1/2 cup, or 1 ounce of some different foods into the bowls, glasses, cups, and plates you usually use. It’s a good way to see what these serving sizes look like. Or serve yourself what you typically eat or drink. Then measure it to see what size portions you’ve been having. This will help you be more aware of serving sizes and make healthy choices.
Try to have five or more servings of fruits and veggies every day. Making half your plate different colored fruits and vegetables is a good way to get those servings. One serving looks like:
Aim for making half your grains whole grains. One serving looks like:
Choose lower fat dairy options when possible. One serving looks like:
Aim for leaner sources of protein and add variety with beans and fish. One serving looks like: