When we discuss a balanced diet, a serving varies greatly form a portion size. According to the American Heart Association, a portion is how much food you choose to eat at one time and is 100 percent under our control. A serving size is the amount of food listed on a product’s nutritional label. So what does this all mean? How do I know how much is too much?
Your daily caloric intake will vary based on age, sex, and body type and physical activity. The idea is to choose foods from the main food groups; fruits, vegetables, grains, protein and dairy. The key is finding the right balance. For Example the American Heart Association would recommend the following for a 1,600 calorie diet:
- 6 servings of grains such as bread, pasta, rice or cereal with at least half consisting of whole grains
- 3-4 servings of vegetable such as leafy greens, raw vegetables or vegetable juice
- 4 servings of fruit including all colors
- 2-3 servings dairy
- 3-6 ounces of lean meat or poultry
The easy part would be to accurately measure and weigh all food consumed however the reality is that we are often eating on the run or away from home. Here is a quick reference that can help you stay in control while on the run.
Want to learn more? Visit the American Heart Association’s website.0