Serving sizes

We (people, especially Americans) eat too much… of everything. Sugar usage is out of control, it’s in everything, even things that are NOT sweet…weird. High fats and high sugars (together) are what make us overweight and unhealthy. Fats can be healthy if the right ones are consumed, but this rant is not about sugars, carbs or fats…that could go on forever. This does not just apply to keto, this is what real servings should be.

Don’t forget to read labels on everything, a serving size is most likely way less than you think it is.

Weighing and measuring is always best, but once you “learn” what a serving is, it gets easier to estimate.

This is about meats, vegetable and a little about dairy.

Meats –

• Restaurant over serve everything…they offer steaks that range from
• 6 oz to 16 oz (even bigger, but those are just insane)…but did you know a “serving” of meat is 3-4 ounces.
• An average chicken breast is 6-8 ounces – so that should be 2 servings.
• Your single serving of meat should be about the size of a deck of cards…or the palm of your hand
• 2 serving of meat a day is plenty for the average person.

You will get other small amounts of proteins throughout the day from other foods like eggs, dairy, chia seed…..

Vegetables –

• We are always hear we should get 5-7 servings a day – but how much is a serving??
• A serving is typically 2 (loose) cups of raw leafy greens, 1 cup of cooked greens, about a cup of broccoli or cauliflower (6-8 florets), half of a zucchini
• This is equivalent to both hands in a “bowl” for leafy greens and a closed fist for a 1 cup measurement.

Watch your serving on your berries too – I figure an ounce is…

• 10-15 blueberries depending on size
• 5 raspberries or blackberries
• 2 average strawberries

Dairy –

• 1 ounce of cheese is a serving – Picture a pair of dice
• Butter – imagine the lines on the wrapper of a stick of butter – each of those is a tablespoon
• 1 tablespoon is about the size of a poker chip
• 2 tablespoons are about the size of a golf ball
• 2 ounces is about the size of a shot glass
• 1/2 cup is about the size of a tennis ball
• 1 cup is about the size of a baseball

You can use your hands to estimate other measurements too

Advertisement