The average American should consume about 2000 calories (2500 if living an active lifestyle) a day. However, it’s very challenging to discern what one serving is in a given meal, especially when foods are not packaged. Here are some tips.
Fruits and Vegetables
Aim to eat 2 cups of fruit and 2.5 cups of vegetables. Fruit juice doesn’t count as fruit; in fact, fruit juice may have more sugar and definitely less fiber. If you’re eating dried fruit, cut the amount you have in half because there’s less water content. Two cups of leafy greens, like lettuce is equivalent to one cup of veggies, like roasted zucchini, squash, bell peppers, and onions.
Protein
Aim to eat 2-3 ounces, which is about the size of a deck of cards. Each ounce is about 7 grams of protein. Use that to calculate how many grams of protein you are consuming at a restaurant. For example, a quarter pound burger has 16 ounces. This is 4 times more than a single serving.
Carbohydrates
Aim to eat 5-8 ounces in a given day. That means save some carbs for meals and other carbs for snacks. It’s best to consume whole grains, legumes, and other sources that are rich in fiber. Avoid processed carbs that can raise your blood sugar too quickly. One serving is about the size of a CD case. A standard bagel is 4 servings.
Dairy
1 cup of milk and 6 ounces of yogurt is considered 1 serving. Cheese depends on the type of cheese (type of milk, where it’s produced, etc.) so estimates are readily used – brie which has high milk fat is less than half an ounce on average. Non-fat string cheese is about 3/4 of an ounce. Cottage cheese can be about 4 ounces. For dairy, it’s important to focus on the fat content rather than the food portion.
Sugar
The first 3 ingredients in packaged foods are the most dominant ingredients. Avoid the product if sugar is one of the top 3.
The average person should consume less than 50 grams of sugar per day, combining both natural and artificial sources.
Fats
All fats are divided into 3 categories:
Saturated – These fats can usually be found in animal proteins, dairy, and some processed foods. They are usually solid at room temperature. Saturated fats are linked to higher cholesterol and cardiac problems.
Monounsaturated – These fats can usually be found in vegetables. They tend to be more liquid at room temperature. Common foods are olives, nuts, seeds, and avocados.
Polyunsaturated – These fats are the same as monounsaturated, but they have the least hydrogen bonds. Flax, walnuts, and salmon are rich in this type of fat.
Less than 20% of your overall daily calories should come from fat altogether. Less than half of that should come from saturated fats specifically.
Practice
It will take practice to remember all of these tips. Do start by minimizing exceed sugar and fats. Then proceed to decrease packaged foods and opt for fresh, natural foods. Lastly, stop eating once you feel 3/4 full as it will take the brain about 15-20 minutes to feel satisfied.
References
American Heart Association. (Nov. 19, 2014.) “Sugar 101.” Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sugar-101_UCM_306024_Article.ajsp.
Eating Well. (n.d.) “What is a Serving of Vegetables?” Retrieved from http://www.eatingwell.com/nutrition_health/nutrition_news_information/what_is_a_serving_of_vegetables.
Gilhuly, Kathyrn. (Feb. 18, 2015.) “How Much Natural Sugar Should You Consume Daily?” Retrieved from http://www.livestrong.com/article/511457-how-much-natural-sugar-should-you-take-in-a-day/.
Healthwise (Nov. 14, 2014.) “Types of Fats – Topic Overview.” Retrieved from http://www.webmd.com/diet/guide/types-of-fats-topic-overview.
Marie, Joanne. (n.d.) “How Many Fruits & Veggies Should You Eat a Day?” Retrieved from http://healthyeating.sfgate.com/many-fruits-veggies-should-eat-day-3324.html.
National Heart Foundation of Australia. (n.d.) “Dairy (milk, cheese & yoghurt) and alternatives.” Retrieved from http://www.heartfoundation.org.au/healthy-eating/food-and-nutrition-facts/Pages/dairy.aspx.
Sass, Cynthia. (Oct. 9, 2011.) “Should You Eat More Protein to Lose Weight?” Retrieved from http://www.shape.com/blogs/weight-loss-coach/should-you-eat-more-protein-lose-weight.
Wilson, Kristy Lee. (n.d.) “How Much Carbs, Fat and Protein Should You Eat Daily to Lose Weight?” Retrieved from http://healthyeating.sfgate.com/much-carbs-fat-protein-should-eat-daily-lose-weight-6278.html.
About the Author
Nelson Toriano serves as the program manager at Infinera in Sunnyvale, CA. His background includes more than 10 years of fitness experience, including both group fitness and personal training. He has his MBA from California State University East Bay, and has been with the BaySport family for 2 years. In his spare time, he runs an afterschool fitness program for grades K-8.
