Getting your serving sizes not only ensures that you consume adequate amounts of vitamins and minerals, but it also prevents you from overeating and gaining weight — or wasting food. Many people assume that the amount of food they are served is the proper amount for them, and this can be a dangerous assumption. Fortunately it is easy to calculate the correct portion sizes
Body fat scale.
Consult the food pyramid. This is a graph provided by the US Department of Agriculture, which shows how much of each food group we need to consume in a day. For example, recommends the graph that a 20 year old woman eat 6 grams of grain, 2 1/2 cups of vegetables, 2 cups of fruit, 3 cups of milk and 5 1/2 grams of meat or beans a day.
Plan your meals spread out portions during the day. It’s a good idea not to consume all your servings of a particular food group at one meal, as this can cause you to feel hungry later.
Read the labels on food packaging. All packaged foods are required to have labels that reveal what you earn is the appropriate food. This can be stated as a measure — for example, one serving 20g. Or pack can only tell you how many servings it contains — for example, contains 100g pack of 5 servings. Simply dividing the total weight of the portions for the weight of each portion, which in this case is 100/5 = 20g.
Tips and Warnings
To make calculation portion sizes easier, buy sets of measuring cups. These are often provided with a chart that tells you which foods go as cup. Fill the cup to the top of a serving of food as a group.
There may be variations between food producers’ serving size recommendations and USDA pyramid. This is often caused by super-size portions that exceed USDA recommendations. When in doubt, eat the amount recommended by the USDA pyramid.