What is a Serving? | American Heart Association

It’s important to fuel your body properly. You may be eating plenty of food. But you may not be eating the nutrient-dense foods your body needs for good health. Nutrient-dense foods have vitamins, minerals, fiber, complex carbohydrates, lean protein and healthy fats. They also are relatively low in calories.

A healthy diet emphasizes certain foods and recommends a number of servings per day. But you may have a question: Just what counts as a serving, anyway?

It’s a great question. It can be easy to consider too much as a single serving, especially with tasty foods we like.

Here’s the breakdown of recommended servings per day for several kinds of foods for a 2,000-calorie diet with examples of servings sizes of foods within each group:

Grains: 6 ounces (oz) per day. Serving sizes =  ½ cup cooked rice, pasta or cooked cereal; 1 oz. dry pasta or rice; 1 slice bread; 1 cup ready-to-eat cereal flakes.

Vegetables: 2 ½ cups per day. Serving sizes = 1 cup equivalent of vegetables is 1 cup raw vegetable or vegetable juice, 2 cups leafy salad greens.

Fruits: 2 cups per day. Serving sizes =1 cup equivalent is 1 cup fruit or ½ cup of 100% fruit juice (orange juice, etc.) or 1/3 cup of a fruit juice blend.

Protein foods (meat, poultry, fish, dry beans and nuts): 5 ½ oz. per day. Serving sizes = 3 oz. cooked lean meat, poultry or fish; 2 egg whites or 1 egg; ¼ cup cooked beans; 1 tbsp. peanut butter; ½ oz. unsalted nuts/seeds. Note that ¼ cup cooked beans = 1 oz. protein equivalent but ½ cup cooked beans = 1 vegetable.

Fat-free or low-fat dairy foods (milk, yogurt and cheese): 3 cups per day. Serving sizes: 1 cup equivalent is 1 cup milk or yogurt, 1½ oz. natural cheese such as cheddar cheese, or 2 oz. processed cheese.

Helpful rules of thumb

Here are a few helpful serving size guidelines to remember:

• One cup of raw leafy vegetables or a baked potato should be about the size of a baseball or average-sized fist.
• Three ounces of cooked lean meat or poultry is about the size of a deck of cards or the palm of your hand.
• A teaspoon of soft margarine is about the size of a postage stamp.
• One serving of fat-free or low-fat cheese is about the size of a pair of dice.

Consider setting a goal to eat healthy, nutrient-dense foods 85% of the time. You can use the remaining 15% for an occasional treat, or for times when you’re crunched for time and have to prioritize convenience over nutrition

And here’s food for thought: Once you start eating right, it will be easier to get your loved one started on some heart-healthy, nutritious habits too.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.

Last Reviewed: Oct 26, 2021

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An omnivore’s dilemma: How much red meat is too much?

In October 2019, the Annals of Internal Medicinepublished controversial guidelines advising Americans to carry on consuming red and processed meat at current amounts. The guideline authors characterized meat-eaters as somewhat incapable of dietary change, and portrayed the benefits for reducing red and processed meat intake as insignificant. These guidelines contradict previous studies that link processed meat and red meat with early death and an increased risk of disease, including cardiovascular disease (CVD) and cancer.

If omnivores are confused, it’s hard to blame them.

Americans are eating less meat, but not less processed meat

To frame their argument, the article authors referenced an average meat intake from North America and Western Europe of two to four servings per week. But we are not France, and about a third of Americans eat more than this. In fact, on average we eat about five servings (17 ounces) of red and processed meat per week.

We have made progress decreasing our consumption of unprocessed beef, pork, and lamb over the past two decades. But our intake of processed meat remains unchanged: sausage, hot dogs, and ham reign among the nation’s most beloved processed meats.

Red meat and processed meat increase disease risk

The message from the Annals guidelines was perplexing and, at times, poorly translated by the media, with some headlines goading Americans to go full speed ahead on their intake.

This is particularly alarming, because recent research indicates eating 3 1/2 more servings of meat per week is associated with a higher risk of death. Consuming more than three additional servings may sound like a significant escalation. But consider that a standard serving equals about 3 ounces, a portion the size of a deck of cards. Eating a steakhouse filet, which typically weighs up to 12 ounces, you could consume roughly 3 1/2 servings in a single meal.

The connection is stronger for processed meats, which have a smaller standard serving size. For bacon lovers, eating a mere four slices more of thick-cut bacon a week is enough to increase risk of death.

Red and processed meat have also been associated with an increased risk of cancer. According to the World Health Organization’s International Agency for Research on Cancer, there is sufficient evidence to label processed meat as a carcinogen (a cancer-causing substance). Consuming a daily portion of less than two ounces per day — the equivalent of two slices of ham or bologna — is associated with increased cancer risk.

Eating less red meat makes room for healthier foods

Unfortunately, outlining the health hazards of red and processed meat sends a negative message and misses the bigger picture: many of us simply do not eat enough protective foods, and eating less meat would allow space for the foods we are neglecting.

According to the USDA, close to 90% of Americans do not eat the recommended amount of vegetables per day. (Most people should aim for two to four cups daily depending on their age and sex.) Adults are not eating enough legumes, like beans and lentils, nor are we consuming enough seafood. The good news is that replacing some red and processed meat with whole grains, vegetables, and marine and plant-based proteins may help you live longer.

This is helpful for our collective health too, as livestock are responsible for 14% of greenhouse gas emissions that contribute to climate change and threaten our planet. (Seafood practices also contribute to global warming, but only lobster and crab come close to cattle, our country’s most popular red meat and the animal responsible for the greatest greenhouse gas emissions.)

Shift focus to the foods you should eat more of

Ultimately, we do Americans a disservice if we cast them as incapable of making change. We can’t assume that it would be a burden to switch from beef jerky to nuts or from ham to tuna.

But asking how much meat is too much is, perhaps, the wrong question. Rather, we should really be asking: what do we need to eat more of instead?

How much meat do Americans eat?

At the start of 2018, the USDA projected an increase in consumption of beef, pork and poultry. While overall per capita meat consumption in the United States has risen over the past five decades, according to OECD research, the types of meat consumed have changed dramatically. In particular, the share of beef in total meat consumption is declining. Pork consumption has remained relatively constant, while chicken consumption has more than doubled over the same period. Most Americans avoid carbohydrates in favor of protein for health reasons. However, while the government recommends 5-6.5 ounces of meat for an adult, some people consume almost 10 ounces of meat each day.

Amount of meat consumed

Poultry

Poultry is the most consumed meat in the United States. On average, every American ate 48.8 kg of chicken in 2017. Chicken has become the most popular meat, displacing beef, which has long been a favorite. The poultry industry is one of the fastest growing industries in the US due to the growing demand for chicken products, with companies like Tyson Foods Inc leading the way. This high intake is due to a change in diet, with most people replacing beef with chicken. This shift has been attributed to health issues that link beef to various lifestyle-related illnesses.

Beef and veal

In 2017, Americans consumed an average of 25.8 kg of beef compared to 25.2 kg in 2016. The rise in consumption comes after a decade in which the country’s beef consumption fell by 15%. Increasing disposable income, low prices, and changes in perception have fueled beef’s popularity at most tables. The popularity of beef is expected to continue to grow in the coming years, with the return of hamburgers and other beef products also expected.

Pork

Americans, who have long lived on beef and chicken, now eat more pork than ever before. An American consumes an average of 23.6 kg of pork per year. Pork is most often consumed in the form of bacon. Several restaurants in the US have introduced dishes made with pork belly, shoulder blades and chops. The USDA predicts that pork production and consumption will soon equal and exceed that of beef.

Lamb

Sheep meat is not as popular as beef, chicken and pork. The average American consumes 0. 4 kg of lamb per year. Most people who eat mutton and mutton in the US are immigrants from countries where mutton is commonly consumed. So the US is importing most of its lamb to meet current demand.

Expected Growth Trends

Per capita meat consumption in the United States is expected to increase in the coming years, and this growth is expected to boost the country’s agricultural sector. The increase in poultry meat consumption is expected to continue the rapid growth in per capita consumption seen over the past five decades. For pork, growth will return consumption to a stable level, while growth in per capita consumption of beef will return it to pre-crisis levels. Increasing disposable income, low prices and lifestyle changes are expected to increase per capita consumption.

How much meat do Americans eat?

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How many grams in a portion of meat, porridge

Often, when reading the description of any newfangled diet, you can come across the word “portion”. Nutritionists also recommend eating a certain number of servings of a particular food category to maintain an optimal weight. But what is a portion? How to apply this concept to such different products as bread, vegetables, cereals, meat, fruits? How many grams of the product are in one serving? How many servings of food does a person need to maintain health?

A serving is a conventional unit of each food item developed by nutritionists to help control your diet. In order for the body to function properly, it needs proteins, carbohydrates, fatty acids, minerals and vitamins in certain proportions. The recommendations of nutritionists take into account the human need for these substances. By taking the required number of servings of certain products, you can satisfy the needs of the body.

Portion sizes allow you to determine the most common small home scales, but what if you don’t have them at hand? In this case, you will need to determine the serving size by eye, comparing it with various objects.

What are the serving sizes for the main food categories?

Meat and fish. One serving of the finished product, whether meat or fish, is equal to one ounce, or 30 grams. This is a cutlet, steak or other meat product with the thickness and size of a small (female) palm (excluding fingers) or a deck of cards. Usually a person eats about 60-90 grams at a time, this corresponds to two palms or two decks of cards. Nutritionists advise eating 5-7 ounces of meat, poultry, lean fish daily, this equals 150-200 grams (2-3 servings). One serving of meat is equivalent to two tablespoons of peanut butter, one egg, or half a small cup of beans.

Egg. Everything is simple here. One serving is one egg.

Cereals and flour. A serving of ready-made pasta or porridge (from buckwheat, oatmeal, millet, barley) is a small cup, or 250 grams. The serving size of rice is 100 grams, or half a glass of the finished product, which has a washer diameter. Nutritionists recommend eating 1-2 servings of grain and flour products per day.

Bran, flakes. In its pure form, one serving is three-quarters of a glass, mixed with milk – half a glass.

Bread. One serving – a small piece weighing 25-30 grams. It can be compared in size with a plastic card, while the thickness will be 1 cm. It is better to give preference to whole grain bread, which contains a large amount of vegetable fibers necessary for a person. One serving is, for example, a pie, a small bun, half a hamburger, a muffin, 20 grams, or 2-3 crackers, one small roll, a thick pancake similar in size to a CD.

Fruits and vegetables, their juices. One serving – a small apple, banana or orange, a slice of medium-sized watermelon or melon, half a cup of berries or canned fruit, one-fourth cup of dried fruit, a glass of wild berries, half a mango or grapefruit, one medium potato, half a cup of raw or chopped cooked vegetables, a cup of leafy vegetables (lettuce, spinach). A serving of juice is three-quarters of a glass. Nutritionists recommend eating 2-4 servings of fruit and 3-5 servings of vegetables per day. Avoid large amounts of sweet fruits, such as grapes.

Milk and dairy products. One serving – 250 ml, or a medium cup of milk, 50 grams of thumb-sized cheese, a quarter of a glass, or 60 grams of cottage cheese, 175 ml, or a small jar of yogurt. A day is advised to eat about 2 servings. Breastfeeding, pregnant women and teenagers can consume 3 servings.

Nuts. Nutritionists have differing opinions on nuts. Some say that one portion is equal to 15 grams, others – 30. In general, this is a small handful, a handful of a child. This category of products has a high calorie content, therefore, nuts should not be abused.

Animal fats and vegetable oils. Used in limited quantities. On the day you can afford a small piece of butter the size of half a plastic card and one teaspoon of vegetable oil.

Confectionery. Ice cream per day can be eaten no more than a serving the size of a tennis ball. In the use of other products containing a large amount of sugars, you need to strive to a minimum.

First of all, you need to observe your diet, visually estimate the average portion size you eat at one meal, and analyze whether your food is correct and healthy or whether adjustments need to be made. If your diet leaves much to be desired, make changes to your diet, gradually moving to smaller portions, to more healthy foods.