servings



I share this chart relating to servings. If one is planning to follow a nutr plan, servings are ideal. In USA: some of us are unaware of actual standard servings, and I feel re-edu needs to be in order.

Macros based on 1 serving CHO g Pro g Fat g Calories
Carbs = Carbohydrates
Starchy: breads / grains 15 0-3 0-1 80
Fruits
Banana / apples / watermelon / oranges 15 60
Non starchy vegetables
Broccoli / spinach / and peppers 5-7 2 25
Meats
Lean
Med lean
Less lean
Plant base



varies
7
7
7
7
0-3
4-8
8-9
varies



Fruit:
½ cup canned fruit (unsweetened, in its own juice)
½ cup applesauce (unsweetened)
1 small banana (4½ inch)
1 small apple, orange
15 small grapes
1 ¼ cup strawberries, whole
1 ¼ cup watermelon (cubed)
1 cup cantaloupe, honeydew, papaya (cubed)
2 Tbsp raisins
¼ cup dried fruit
½ cup juice (apple, orange, grapefruit, pineapple)
1/3 cup juice (grape, cranberry, prune, blends)
Fibrous Vegetables:
5 grams of carb per serving
½ cup cooked OR 1 cup raw

Artichoke/artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks
Lettuce

Mixed vegetables:
Mushrooms
Okra
Onions (white, green, scallions)
Pea pods
Peppers, all varieties
Radishes
Salad greens
Sauerkraut
Spinach
Tomato
Turnips
Water chestnuts
Watercress
Zucchini

Starchy vegetables:
Acorn squash
Butternut squash
Corn
Green Peas
Parsnip
Plantain
Potato
Sweet potato
Pumpkin
Yams

Meats, Poultry, Fish, Seafood, and Eggs
1 serving = ~7 grams protein
Fat/calorie contents vary.

Chicken: 3oz = ~24g
quick calculation: 8g per oz

Chicken: 3.5oz = 28-30g
Beef: 1oz = ~7-8g
Egg: 1 large = ~7-9g
Fish: 3oz = 17g
Tuna: 3oz = 22g
Turkey light meat: 4oz = 9g
Turkey: 1oz = 7-8g

Soft cheeses: 1oz = 6-7g
Medium cheeses: 1oz = 7-8g
Hard cheeses: 1oz = 9-10g

Most beans: ½ cup = 7-10g
Split peas: ½ cup = 7-8g

Sources/servings: 10g of protein:
2 small eggs
30g (1 1⁄2 slices) reduced fat cheese
70g cottage cheese
1 cup (250mL) reduced fat milk or soy milk
35g cooked lean beef, lamb, pork
40g cooked lean chicken
50g grilled fish
50g canned tuna or salmon
200g reduced fat yoghurt
4 slices wholemeal bread
3 cups of wholegrain cereal
2 cups of cooked pasta or 3 cups cooked rice
3⁄4 cup of lentils or kidney beans
200g baked beans
120g tofu
60g nuts and seed

SFA = saturated fatty acids
PUFA = polyunsaturated fatty acids
MUFA = monounsaturated fatty acids
trans = trans fatty acids
chol = cholesterol

Monounsaurated Fats:

Cashews, salted 6 cashews
Label Nuts, mixed 6 nuts
Hazelnuts (filberts) 5 nuts
Macadamia nuts, dry roasted, 3-4 nuts
Label Nuts, mixed 6 nuts
Brazil nuts 2 nuts
Label Cashew butter, plain 1.5 tsps
Almonds, dry roasted 6 almonds
Peanuts, dry roasted, no salt 10 peanuts
Pecans, dry roast 4 pecan halves

Label Almond butter, plain 1.5 tsps
Avocado 2 tbsps
Oil, olive 1 tsp
Oil, canola 1 tsp
Oil, olive 1 tsp
Oil, peanut 1 tsp

Olives, ripe (black), pitted 8 large
Peanut butter 1.5 tsps

Polyunsaturated Fats:

Mayonnaise 1 tsp
Mayonnaise, light (reduced fat) 1 tbsp
Mayonnaise-style salad dressing 2 tsps
Mayonnaise-style salad dressing, light 1 tbsp
Spread (Benecol), plant stanol ester, light 1 tbsp
Spread (Benecol), plant stanol ester, regular 2 tsps

Flaxseed, whole 1 tbsp
Oil, flaxseed 1 tsp
Pumpkin seeds, roasted 1 tbsp
Oil, cottonseed 1 tsp
Oil, safflower 1 tsp
Oil, grapeseed 1 tsp

Saturated:
Bacon grease 1 tsp
Bacon, fried, drained 1 slice (16 per lb)
Bacon, turkey 1 slice
Butter 1 tsp
Label Butter, light (Land O’ Lakes) 1 tbsp
Butter, whipped 2 tsps
Label Butter blends with oil, light 1 tbsp
Label Butter blends with oil, regular 1.5 tsps
Shortening 1 tsp
Oil, coconut 1 tsp
Oil, palm 1 tsp
Oil, palm kernel 1 tsp
Chitterlings, boiled 2 tbsps (1/2 oz)
Coconut milk, light 0.33 cup
Coconut milk, regular 1.5 tbsps
Coconut, shredded, dried, sweetened 2 tbsps
Cream cheese 1 tbsp (1/2 oz)

Label Cream cheese, reduced-fat (neufchatel) 1.5 tbsps (3/4 oz)
Cream, half & half 2 tbsps
Cream, heavy (whipping, unwhipped) 1 tbsp
Cream, light 1.5 tbsps
Lard, pork 1 tsp
Salt pork, fresh, cooked 0.25 oz
Label Sour cream, reduced-fat or light 3 tbsps
Label Sour cream, regular 2 tbsps
Whipped cream, pressurized, regular 0.25 cup
Whipped cream, sweetened 2 tbsps

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