You see it everywhere – nutrition information based on ‘a serving’ of food. So…what exactly is ‘a serving’? The serving size of a food product can be confusing. You’ll read “Serving Size” on Nutrition Labels and then again on the Food Pyramid and each has related but differing meanings. The United States Department of Agriculture (USDA) Center for Nutrition Policy and Promotion sets the standards for servings in the Food Pyramid. Manufacturers set the standards on labels and quite often the two shall not meet.
When it comes to fruits and veggies, we can all agree however. The USDA sets a serving size for fruit or vegetables to be equal to about one-half cup chopped, or one whole medium sized fruit or veggie, or one cup for leafy greens. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving. Those disparities sometimes make it tough to estimate an accurate measure of a serving. For more clarification check out this cool site, where servings and cups are sifted out.
So how did the USDA decide that one-half cup is a serving size? The decision was based on the portion sizes that people typically eat, ease of use and the general nutritional content of fruits and vegetables.
Our advice? Pay careful attention to the serving size on nutritional labels as they can be sneaky. Compare labels to the following reasonable portion guides:
- 1 medium piece of fruit or vegetable (baseball sized) is about 1 cup
- 1/2 cup dried fruit is equivalent to 1 cup of fresh fruit
- 1 cup (8 oz.) 100% fruit or vegetable juice is equivalent to 1 cup of fruit or vegetables
- 2 cups of leafy greens are equivalent to 1 cup of vegetables
- 1/4 cup (1 oz.) nuts is one serving
And while you’re thinking about how to get your 5-a-Day, keep in mind delicious, nutritious beets are in season! We found a dozen awesome recipes for them on the Cooking Light site. Check it out HERE!
Sources:
Wikipedia
About.com
Nutrition Insights. “Serving Sizes in the Food Guide Pyramid and on the Nutrition Facts Label: What’s Different and Why?” USDA Center for Nutrition Policy and Promotion. March 1999.
“Dietary Guidelines for Americans.” USDHHS. Updated October 2006.