How much of these nutrients do we need for a Balanced Healthy Diet?

Serving sizes help us estimate what we need for a balanced healthy diet. According to the USDA guidelines, the amount of each food to be consumed daily is measured in 'servings'. And each 'serving' is different for different foods. An average person is recommended to take these foods according to the number of servings per day as given below.

Cereals and grains group

9 servings per day

(1 serving = 1 slice of bread or 1 cup of ready-to-eat cereal or 1/2 cup of cooked cereal).

Fruits group

3 servings per day

(1 serving = 1 medium apple, banana, orange or any other fruit or 1/2 cup of cooked, chopped or canned fruit or 3/4 cup of fruit juice).

Vegetables group

4 servings per day

(1 serving = 1 cup raw leafy vegetables or 1/ 2 cup of other vegetables cooked or raw or 3/4 cup of vegetable juice).

Milk and milk products

2 servings per day

(1 serving = 1 cup milk or yoghurt, 1 1/2 - 2 ounces of cheese)

Meat, poultry, fish, beans, legumes, nuts, seeds

2 servings per day(6 ounces total)

(1 serving = 2-3 ounces of cooked lean meat, poultry or fish 1/2 cup cooked dry beans or 1/2 cup tofu = 1 ounce of lean meat 2 1/2 ounces of soy burger or 1 egg = 1 ounce of lean meat 2 Tbsp of peanut butter or 1/3 cup nuts = 1 ounce of lean meat).

Some useful tips for a balanced healthy diet:

1. Make cereal, grains, fruits and vegetables the majority of your diet.
2. Limit fats and oil and even when you use, choose vegetable oil.
3. Choose lean meat rather than red meats and fatty cuts.
4. Choose fruits or vegetables as snacks in between meals.

Author - Ruth Courtis
Published - October, 2008

Previous page: Micronutrients in an Balanced Healthy Diet