Give an example of what’s considered one serving for each of the following food groups: starch, fruit, vegetables, protein, dairy, and fat.

1. Reduce serving/portion sizes and serve gravies, sauces, and salad dressings on the side.

2. Here are some examples:

Starch—1 slice of bread, ½ cup cooked rice/pasta, ½ bagel, 1 tortilla

Fruit—½ cup chopped fresh fruit, 1 small piece of fresh fruit, ¾ cup unsweetened fruit juice

Vegetables—1 cup fresh, raw vegetables, ½ cup cooked vegetables

Protein—A meat serving the size of a deck of cards, ½ cup cooked beans or peas, 2 tablespoons of peanut butter 

Dairy—1 cup milk, yogurt, or soy milk, 1 ounce solid cheese 

Fat—2 slices bacon, 5 olives, 1 teaspoon vegetable oil/butter or margarine

3. A reduced product has had its fat or sodium content lowered by 25 percent. A low-fat product has fewer than 3 grams of fat per serving.

4. The name of the food and manufacturer; the net weight or quantity contained in the package; all ingredients listed in descending weight; the serving size, as specified by the FDA.

5.The % Daily Values are based on a 2,000-calorie daily diet, with 30 percent of calories.

6. Low fat used on a food label means there are fewer than 3 grams of fat per serving.

7. Soymilk that’s labeled “more calcium” must contain 10% more calcium than regular soymilk.

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