Podcast
Questions and Answers
How many calories are provided by one serving of whole milk?
How many calories are provided by one serving of whole milk?
Which serving of vegetable has the least carbohydrate content?
Which serving of vegetable has the least carbohydrate content?
Which option lists the correct amount of fat found in a serving of reduced fat milk, 2%?
Which option lists the correct amount of fat found in a serving of reduced fat milk, 2%?
What is the serving size of pita bread?
What is the serving size of pita bread?
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How many protein grams are found in one serving of high fat protein?
How many protein grams are found in one serving of high fat protein?
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Which serving corresponds to the carbohydrate content in a serving of fruit?
Which serving corresponds to the carbohydrate content in a serving of fruit?
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What is the serving size of granola or snack bar?
What is the serving size of granola or snack bar?
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Which of the following fats has the highest fat content per serving?
Which of the following fats has the highest fat content per serving?
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How much protein is found in one serving of lean protein?
How much protein is found in one serving of lean protein?
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What is the calorie count for one serving of baked beans, canned?
What is the calorie count for one serving of baked beans, canned?
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Study Notes
Serving Sizes for Different Foods
- Starch: One serving provides 15 grams of carbohydrates (CHO), 3 grams of protein, and 1 gram of fat. It contains 80 kcal
- Fruit: One serving has 15 grams of carbohydrates, 0 grams of protein and 0 grams of fat. It contains 60 kcal
- Low Fat Milk (1%): One serving has 12 grams of carbohydrates, 8 grams of protein, and 0-3 grams of fat. It contains 100 kcal
- Reduced Fat Milk (2%): One serving gives 12 grams of carbohydrates, 8 grams of protein, and 5 grams of fat. It contains 120 kcal
- Whole Milk: One serving provides 12 grams of carbohydrates, 8 grams of protein, and 8 grams of fat. It contains 160 kcal
- Non-Starchy Vegetables: One serving contains 5 grams of carbohydrates, 2 grams of protein, and 0 grams of fat. It yields 25 kcal
- Lean Protein: One serving consists of 0 grams of carbohydrates, 7 grams of protein, and 2 grams of fat. It contains 45 kcal
- Medium Fat Protein: One serving has 0 grams of carbohydrates, 5 grams of fat, 7 grams of protein, and 75 kcal
- High Fat Protein: One serving has 0 grams of carbohydrates, 7 grams of protein, 8 grams of fat, and 100 kcal
- Fats: One serving provides 0 grams of carbohydrates, 0 grams of protein, 5 grams of fat, and 45 kcal
Serving Sizes for Various Foods (Page 2)
- Biscuit: One biscuit (2.5 inches across)
- Whole Wheat Bread: One slice (1 ounce)
- Gluten-Free Bread: One slice (1 ounce)
- Reduced Calorie Bread: Two slices (1.5 ounces)
- Pita Bread: 1.5 Pitas (6 inches across)
- Bran Cereal: ½ cup
- Barley: ⅓ cup
- Oat: ¼ cup
- Wheat: ½ cup
- Pasta: ⅓ cup
- Quinoa: ⅓ cup
- Rice: ⅓ cup
- Tabbouleh: ½ cup
- Wheat Germ: 3 tablespoons (dry)
- Corn Kernel: 1.5 cups
- Corn on the Cob: 3.75 to 4.5 inches, starch
Serving Sizes for Other Foods (Page 3)
- Mixed Vegetables (with corn or peas): 1 cup
- Marinara Sauce: ½ cup
- Green Peas: ½ cup
- Potatoes (with skin): ¼ large potato (3 oz)
- Boiled Potatoes: 1.5 cup (3 oz)
- Crackers: 8 crackers
- Granola Bar: 1 bar (0.75 oz)
- Popcorn (no added fat): 3 cups
- Baked Chips: 8 chips (0.75 oz)
- Regular Chips: 13 chips (1 oz)
- Baked Beans: ⅓ cup
- Other Cooked Beans:: ½ cup
- Lentils: ½ cup
- Unsweetened Fruit (canned or frozen): ½ cup
- Fresh Fruit: 1 fruit
- Unsweetened Fruit Juice: ½ cup (4 fluid ounces)
- Dried Fruit: 2 tablespoons
- Cooked Non-Starchy Vegetables: ½ cup
Additional Serving Sizes (Page 4)
- Raw Non-Starchy Vegetables: 1 cup
- Leafy Green Salad: 3 cups
- Vegetable Juice: ½ cup (4 fluid ounces)
- Beef: 1 ounce (lean)
- Cheese (with 3 grams or less fat): 1 ounce (lean)
- Egg Whites: 2 ounces (lean)
- Fish: 1 ounce (lean)
- Salmon: 1 ounce (lean)
- Sardines: 2 small sardines (lean)
- Tuna: 1 ounce (lean)
- Cheese (e.g., Feta, Mozzarella): 1 ounce
- Beans (choices per serving): 1.5 cup (Note: Contains 1 carb + 1 lean protein)
- Falafel (choices per serving): 3 patties (2 inches across), (includes 1 carb + 1 high fat protein)
- Hummus (choices per serving): ⅓ cup (includes 1 carb + 1 medium fat protein)
- Lentils (choices per serving): 1.5 cup (includes 1 carb + 1 lean protein)
- Nut Spread: 1 tablespoon (high fat protein)
- Peas (choices per serving): 1.5 cup (includes 1 carb + 1 lean protein)
- Olives (black and ripe): 8
- Olives (green and stuffed): 10 large
- Chocolate Milk: 1 cup (1 milk + 1 carb)
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Description
Test your knowledge on serving sizes for various food groups including starches, fruits, and dairy. This quiz covers the nutritional content such as carbohydrates, protein, fat, and calorie counts for different foods. Perfect for anyone looking to understand food servings better.
