Serving Sizes of Food Items PDF

- 1 serving of starch gives\ 15 CHO\ 3 protein\ 1 fat\ 80 kcal - 1 serving of fruit gives\ 15 CHO\ 0 protein\ 0 fat\ 60 kcal - 1 serving of fat free, low fat milk 1%\ 12 CHO\ 8 protein\ 0-3 fat\ 100 kcal - 1 serving of reduced fat milk, 2%\...

- 1 serving of starch gives\ 15 CHO\ 3 protein\ 1 fat\ 80 kcal - 1 serving of fruit gives\ 15 CHO\ 0 protein\ 0 fat\ 60 kcal - 1 serving of fat free, low fat milk 1%\ 12 CHO\ 8 protein\ 0-3 fat\ 100 kcal - 1 serving of reduced fat milk, 2%\ 12 CHO\ 8 protein\ 5 fat\ 120 kcal - 1 serving of whole milk 12 CHO\ 8 protein\ 8 fat\ 160 kcal - 1 serving non starchy veg 5 CHO\ 2 protein\ 0 fat\ 25 kcal - 1 serving lean protein 0 CHO\ 7 protein\ 2 fat\ 45 kcal - 1 serving of medium-fat protein 0 CHO , 5 fat\ 7 protein , 75 kcal - 1 serving of high fat protein\ 0 CHO\ 7 protein\ 8 fat\ 100 kcal - 1 serving of fats\ 0 CHO\ 0 protein\ 5 fat\ 45 kcal - Serving size of biscuit\ 1 biscuit (2 ½ inch across) - Serving size of bread loaf, whole 1 slice (1 oz) - Serving size of bread loaf, gluten free 1 slice (1 oz) - Serving size of reduced calorie loaf bread\ 2 slices (1 ½ oz) - Serving size of pita bread\ ½ pita, (6 inches across) - Serving size of bran cereal ½ cup - Serving size of barley\ 1/3 cup - Serving size of oat\ ¼ cup - Serving size of wheat\ ½ cup - Serving size of pasta (all shapes and sizes) 1/3 cup - Serving size of quinoa, all colors\ 1/3 cup - Serving size of rice (all shapes and sizes)\ 1/3 cup - Serving size of Tabbouleh, prepared\ ½ cup - Serving size of wheat germ, dry\ 3 tbsp - Serving size of corn, kernel\ ½ cup - Serving size of corn of the cob\ 3,7/8 to 4,1/2-inch piece - Serving size of mixed veg with corn or peas\ 1 cup - Serving size of Marinara, pasta or spaghetti sauce\ ½ cup - Serving size of peas, green\ ½ cup - Serving size of potato baked with skin\ ¼ larg potato, 3 oz - Serving size of potato, boiled\ ½ cup, 3 oz - Serving size of crackers\ 8 crackers - Serving size of granola or snack bar\ 1 bar (3/4 oz) - Serving size of popcorn, no fat added\ 3 cups - Serving size of popcorn with butter added\ 3 cups, counts as 1 starch+ 2 fat choices (1 starch + 10 grams of fat) - Serving size of snack chips, baked (potato, pita) 8 chips (3/4 oz) - Serving size of snack chips, regular (tortilla, potato)\ 13 chips (1 oz) - Serving size of baked beans, canned\ 1/3 cup - Serving size of beans (all kinds, cooked or canned, drained and washed) ½ cup - Serving size of lentils\ ½ cup - Serving size of unsweetened, canned or frozen fruit\ ½ cup - Serving size of small, fresh fruit 1 fruit - Serving size of unsweetened 100% fruit juice\ ½ cup (4 fluid oz) - Serving size of dried fruit\ 2 tablespoons - Serving size of cooked non starchy vegetables\ ½ cup - Serving size of raw non starchy vegetables\ 1 cup - Serving size of salad of leafy greens\ 3 cups - Serving size of vegetable juice\ ½ cup ( 4 fluid oz) - Serving size of beef\ 1 oz lean - Serving size of cheeses with 3 grams of fat or less\ 1 oz lean - Serving size of egg whites\ 2 lean - Serving size of fish 1 oz lean - Serving size of salmon 1 oz lean - Serving size of sardines 2 small sardines lean - Serving size of tuna 1 oz lean - Serving size of cheese ( feta, mozzarella,... ) 1 oz - Serving size of beans and choices per serving\ ½ cup, 1 carb + 1 lean - Serving size of Falafel and choices per serving\ 3 patties (2 inches across), 1 carb+ 1 high fat protein - Serving size of hummus + choices per serving\ 1/3 cup, 1 carb + 1 medium fat protein - Serving size of lentils + choices per serving\ ½ cup, 1 carb + 1 lean protein - Serving size of nut spread\ 1 tbsp, high fat protein - Serving size of peas + choices per serving: ½ cup, 1 carb + 1 lean protein - Serving size of - Serving size of olives, black and ripe\ 8 - Serving size of olives, green and stuffed 10 large - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -