You know an apple is a serving size of fruit. But how many pineapple chunks or string beans do you need to eat for a serving size? And how many servings do you need in a day?
When you find your number, it may seem like a lot. But if you look at what actually makes up a serving (five to nine will usually hit the mark) and how easy it is to sneak in a cup here and a half a cup there, you’ll see it’s doable.
So what’s a serving?
- 1/2 cup of cut fruit
- 1 medium piece of fruit
- 1/4 cup of dried fruit
- 1/2 cup (4 ounces) of 100% fruit or vegetable juice
- 1 cup of leafy vegetables
- 1/2 cup of chopped vegetables, cooked or raw
Trying to visualize the serving sizes?
- 1 medium apple or orange = the size of a tennis ball
- 1 cup vegetables or fruit = the size of a baseball
- 1 medium potato = the size of a computer mouse
- 1 cup of lettuce = about 4 leaves
Do you struggle with determining portion sizes? Post a comment and let me know.
Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.