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Suggested Food Servings

by Latisha Porter (follow)
Believe in yourself today, tomorrow and forever
Suggested Food Servings (1)     
The American Heart Association recommends an overall healthy dietary pattern tailored to your personal and cultural food preferences. This pattern can include a variety of vegetables, fruits, whole grains, beans, legumes, fish, skinless poultry, nuts and fat free/low-fat dairy products. On the other hand, you should limit sugary drinks, sweets, fatty or processed meats, solid fats, salty foods or processed foods.

Salad, veggies and fresh fruit

Here’s the recommended number of daily or weekly servings of each food type, based on eating a total of 2,000 calories per day:

• Vegetables – Fresh, frozen and canned; 5 servings per day; 1 cup raw leafy greens; ½ cup cut up vegetables; ½ cup cooked beans or peas; ¼ cup 100% vegetable juice

• Fruits – Fresh, frozen, canned and dried; 4 servings per day; 1 medium whole fruit; ½ cup cut up fruit; ¼ cup 100% fruit juice; ¼ cup dried fruit

• Grains – At least half should be whole grain/high in dietary fiber; 6 servings per day; 1 slice of bread, 1 small tortilla; 1 cup cereal; ½ cup cooked rice, pasta or cereal; ½ cup popped popcorn

• Dairy – Low-fat and fat-free; 3 servings per day; 1 cup milk; 1 cup yogurt; 1.5 oz cheese

Salad, veggies and fresh fruit

• Poultry, Meat and Eggs – Lean and extra-lean meat; Skin and visible fat removed from meat; 8 – 9 servings per week; 3 oz cooked meat or poultry; 1 egg or 2 egg whites

• Fish and other Seafood – 2 – 3 servings per week; 3 oz cooked fish or seafood

• Nuts, Seeds, Beans and Legumes – 5 servings per week; Tbsp peanut butter; 2 Tbsp or ½ oz nuts or seeds; ¼ cup cooked beans or peas

• Fats and Oils – Preferably unsaturated; 3 servings per day; 1 Tbsp vegetable oil; 1 Tbsp soft margarine; 1 Tbsp low-fat mayonnaise; 1 Tbsp light salad dressing

So, if you are looking for a simple way to watch your weight and eat healthy, refer to this article for the suggested servings for each food group. Remember, it is all about making smart choices.

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