Now that you know what one serving is and the recommended amounts for each food group, you can use this to make adjustments on your plate. Don’t feel limited, there are many choices and you don’t have to eat only one serving per meal, you can have more. As long as you eat within the recommended amounts of each food group throughout the day.
For instance, we commonly don’t eat only 1/2 a cup of cooked rice (which is 1 serving, see servings), if you are eating 1 cup of rice for your meal then count that as two servings (two half cups) and if you are eating about 2 cups then count that as 4 servings from your daily allowance. It is recommended that you eat 6 to 8 servings of grain (for adults), so even if you did eat 2 cups (4 servings) of rice in your lunch time, you still have 2 to 4 servings of grains left to eat for the rest of the day.
However, I would suggest balancing the number of servings at each meal, so instead of eating 4 servings of grain at one time and only 1 or 2 for other meals, eat 2 – 3 servings for each meal. So for the example of rice, that would be (1 or 1.5 cup, cooked) and then eat 2 bread, chapatti or tortilla for dinner.
Don’t be overwhelmed with all this information, just be aware of the amounts you consume, and taking control of your meals.
Keeping a track of what and how much you eat will help you balance other important food groups that we generally tend to avoid or forget.
We typically tend to fill ourselves with so much grain products, meat and meat alternatives, that we do not have space left for fruits, vegetables and dairy in our plates and our stomachs.
Take control of your food even if you are not keeping any record, just be mindful and estimate right portion sizes. Moderation and variety is key.
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