WHAT IS A SERVING?
Use the chart below to find out what we mean when we talk about “servings”. Our
serving sizes are based on Canada's Food Guide
.
What is a serving size?
|
Vegetables & Fruit
• 1 medium sized vegetable or fruit
• ½ cup (125mL) of fresh, frozen, or canned vegetables or fruit
• ½ cup (125mL) of pure fruit juice
• 1 cup (250mL) lettuce salad
Milk & Alternatives
• 1 cup (250mL) of white or chocolate milk
• 50 grams of hard cheese
• 50 grams or 2 slices of processed cheese
• ¾ cup (175mL) of yogurt
|
Grain Products
• 1 slice of bread
• ½ small bagel
• ½ bun or English muffin
• ½ pita
• ½ cup (125mL) of rice or pasta
• 30 grams of cold cereal
• ¾ cup hot cereal
Meat & Alternatives
• 75 grams of meat, fish or poultry
• 1/2 cup of fish (75 grams)
• 2 eggs
• 3/4 cup (150 grams) tofu
• 30 mL (2 tablespoons) peanut butter
• 3/4 cup (175mL) of beans
|
Different people need different amounts of food and that is why the Food Guide gives
a lower and higher number of servings for each food group. The amount you need each
day depends on your age, body size, activity level, whether you are male or female,
and if you are pregnant or breastfeeding.
Using Metric and Imperial measures and weigh scales is one way to calculate the
amount of food that you take in. However, there are other ways to make the ‘serving
size counts' a little easier.
1 fist = about 1 cup or 250mL
1 palm = about 75 grams, or 1 serving of meat, fish or poultry
1 thumb = 1 tablespoon, 15mL or 15 grams
1 thumb tip = 1 teaspoon or 5mL