What is a serving size and how much of each food group should I eat per day? This is a question I am asked in my practice every day. I work on the concept of balance is always best. I don’t deny anyone a treat, a certain food group, or a type of food. I have found as a Nutritionist that it is the small changes that we make in our eating plan that will be easier to handle and that we will be able to keep consistent with. Radical fasting doesn’t work for weight loss or good health on a long term basis. Most of the patients I see daily are not healthy enough to fast. A lot of the fad diets out there are dangerous to the average person that is dealing with digestive issues.
Lets go over some basics that are easy and balanced.
1. Fruits – very important to evereyone! Your body uses them best upon waking – so when ever your day starts you should start with fruits. A medium apple or ½ of a large banana is considered one serving. Remember you body loves fresh 100% REAL juice. A serving of fruit in juice form is around ½ to ¾ cup. Fresh cut fruit should be around ¼ to ½ cup. Try to get 3-5 servings of fruit per day.
2. Grains – very important to everyone! Grains are bested used by the body again upon waking and somewhat throughout the day. Generally 1 slice of bread is considered a serving. 1 ounce of a whole grain ready to eat cereal or ½ to ¾ cup of a whole grain pasta, brown rice is a serving. Whole grains dosent just mean whole wheat. There are many grains out there that are gluten free and high in fiber and protein. Start reading labels to learn more about other grains to help your body with energy and b vitamins as well as protien.
3. Beans and Nuts – in moderation for everyone. Beans and nuts are considered acidic food so I always recommend balancing the acidic quality of protiens with alkalining foods. Vegetables in general are alkaling. Try to eat twice the amount of vegetable to protien to stay closer to the alkaline. A serving of cooked dry beans is ½ cup. Two tablespoons of a nut butter is considered a serving and if the nuts are whole then the serving size is about 1/3 cup. Be sure to read the label on all nut butters. Some tend to be very high in sugar.
4. Dairy Foods and Eggs – 1 cup of milk is considered a serving. A serving of cheese is about 1.5 ounces and if you have to eat processed cheese (I hope not) 2 ounces would be a serving. 1 egg is considered a serving but I never stop there. I raise my own free range, chemical free eggs and use them as a very good whole protein source. I recommend eggs to everyone that is not sensitive to them.
5. Meats – a personal choice. The first thing I must say about meat is keep it clean. Hormone and chemical free meat is the only meat I recommend. Free range beef or free range chicken are very lean forms of protein. A serving is 2 to 3 ounces.
So that is a quick over view of the basic food groups and the basic idea of a serving size. Try to eat every 3-4 hours. Always try to keep a lot of fiber and whole foods in your diet. When you cant, adding a whole insoluble fiber like ground flax , psyillium, salba, or chia seed is a very good idea. The best source of nutrient is real food. Organic can be expensive, so I understand when the budget does not allow it.
For more information on organic affordable vegetables and goats milk go to Turniprock com. Turnip Rock Farm is a CSA in northern Wisconsin and Josh and Rama can help you with information and a source of clean whole foods.