Podcast
Questions and Answers
How many carbohydrates (CHO) are provided by one serving of whole milk?
How many carbohydrates (CHO) are provided by one serving of whole milk?
Which of the following contains the highest amount of fat per serving?
Which of the following contains the highest amount of fat per serving?
What is the calorie count for one serving of non-starchy vegetables?
What is the calorie count for one serving of non-starchy vegetables?
Which serving size corresponds to 1 ounce of bread?
Which serving size corresponds to 1 ounce of bread?
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How much protein is found in one serving of fat-free, low-fat milk (1%)?
How much protein is found in one serving of fat-free, low-fat milk (1%)?
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How many crackers are in one serving according to the serving size provided?
How many crackers are in one serving according to the serving size provided?
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What is the carbohydrate content in one serving of a medium-fat protein?
What is the carbohydrate content in one serving of a medium-fat protein?
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Which of the following represents a correct serving size for cooked pasta?
Which of the following represents a correct serving size for cooked pasta?
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Which serving of fruit yields the lowest calorie count?
Which serving of fruit yields the lowest calorie count?
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What is the serving size for bran cereal?
What is the serving size for bran cereal?
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Study Notes
Serving Sizes
- Starch (1 serving): 15g CHO, 3g protein, 1g fat, 80 kcal
- Fruit (1 serving): 15g CHO, 0g protein, 0g fat, 60 kcal
- Low-fat Milk (1%): 12g CHO, 8g protein, 0-3g fat, 100 kcal
- Reduced-fat Milk (2%): 12g CHO, 8g protein, 5g fat, 120 kcal
- Whole Milk: 12g CHO, 8g protein, 8g fat, 160 kcal
- Non-starchy Vegetables (1 serving): 5g CHO, 2g protein, 0g fat, 25 kcal
- Lean Protein (1 serving): 0g CHO, 7g protein, 2g fat, 45 kcal
- Medium-fat Protein (1 serving): 0g CHO, 5g fat, 7g protein, 75 kcal
- High-fat Protein (1 serving): 0g CHO, 7g protein, 8g fat, 100 kcal
Additional Food Serving Sizes
- Biscuit (1): 2 1/2 inches across
- Bread (whole, 1 slice): 1 oz
- Gluten-free Bread (1 slice): 1 oz
- Reduced-calorie Bread (2 slices): 1 1/2 oz
- Pita Bread (1 1/2): 6 inches across
- Bran Cereal (1/2 cup)
- Barley (1/3 cup)
- Oat (1/4 cup)
- Wheat (1/2 cup)
- Pasta (all shapes): 1/3 cup
- Quinoa (all colors): 1/3 cup
- Rice (all shapes): 1/3 cup
- Tabbouleh (prepared): 1/2 cup
- Wheat Germ (3 tbsp)
- Corn Kernel (1 1/2 cup)
- Corn on the Cob (3 7/8 to 4 1/2 inch): Starch
- Mixed Veggies w/ corn/peas: 1 cup
- Marinara sauce: 1/2 cup
- Green Peas: 1/2 cup
- Potato (baked w skin): 1/4 large, 3 oz
- Boiled Potato: 1 1/2 cup, 3 oz
- Crackers: 8 crackers
- Granola/Snack Bar: 1 bar (3/4 oz)
- Popcorn (no fat added): 3 cups
- Microwave Popcorn (with butter): 3 cups (1 starch + 10 g fat)
- Baked/Regular Chips: 8 chips (3/4 oz), 13 chips (1 oz)
- Baked Beans: 1/3 cup
- Beans (cooked, drained): 1/2 cup,
- Lentils: 1/2 cup
- Fruit (unsweetened, canned/frozen): 1/2 cup
- Small Fresh Fruit: 1 fruit
- Fruit Juice (unsweetened 100%): 1/2 cup (4 fluid oz)
- Dried Fruit: 2 tablespoons
- Cooked Non-starchy Veg: 1/2 cup
- Raw Non-starchy Veg: 1 cup
- Leafy Green Salad: 3 cups
- Vegetable Juice: 1/2 cup (4 fluid oz)
- Beef: 1 oz lean
- Cheese (3g fat or less): 1 oz lean
- Egg Whites: 2 lean
- Fish/Salmon: 1 oz lean
- Sardines: 2 small, lean
- Tuna: 1 oz lean
- Cheese (Feta, Mozzarella): 1 oz
- Chocolate Milk: 1 cup (1 milk + carb)
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Description
Test your knowledge on serving sizes for various food groups, including starches, fruits, milk, proteins, and vegetables. This quiz covers the nutritional breakdown of each serving and specific measurements for common foods. It's a great way to reinforce your understanding of portion control and healthy eating.
