Write about serving size?

  Serving size:

FCTs contain information of major nutrient in a food according to their serving sizes or on % basis. Specific serving sizes for each food category have been established by food and drug Administration which require uniformity on labels of all product.

 For example, serving size for all kind of beverages/fluids is 8 fruit ounce (fl oz) while ice cream it is 1/2 cup.

Slandered serving sizes are expressed both in household measures (cups) and metric measures (ml).

 

Household and	metric Measures
1 teaspoon(tsp)	5ml
1 teaspoon (tbs)	15ml
1 cup  (c)	240ml
1  fl   oz	30ml
1  ounce oz	28ml

For calculation of nutrient intake, one should compare the serving sizes on FCTs with quantity consumed , adding up the energy and nutrient content accordingly , for example, if a serving sizes of cookies is 4 and one ate 2 cookie, then the calorie/nutrient content of one serving should be cut to half and likewise  while making nutrient intake calculations.

 It should be noted that any packed food (chips, cookies etc. ) may contain more than one serving, necessitating the account of serving per container/package from labels.

USDA food guide table for specific amount of foods from each group needed daily

	1600 kcal	1800 kcal	2000 kcal	2200 kcal	2400 kcal	2600 kcal	2800 kcal	3000 kcal
Fruits	1 and half cup	1 and half cup	2 cup	2 cup	2 cup	2 cup	2 and half cup	2 and half cup
Vegetables	2 cup	2 and half cup	2 and half cup	2 and half cup	3 cup	3 cup	3 and half cup	4 cup
Grains	5 oz	6 oz	6 oz	7 oz	8 oz	9 oz	10 oz	10 oz
Meat and legumes	5 oz	5 oz	5 and half oz	6 oz	6 and half oz	6 and half oz	7 oz	7 oz
Milk	3 cup	3 cup	3 cup	3 cup	3 cup	3 cup	3 cup	3 cup
Oil	5 tsp	5 tsp	6 tsp	6 tsp	7 tsp	8 tsp	8 tsp	10 tsp

Exchange list

Exchange list organizes all food in a list accordance to their carbohydrates, protein and fat content. Food in a list are equivalent in calorie/nutrient content and can be eaten interchangeably. This list help in managing the calorie content while including diversity in meals.

Occasionally, foods might not be found in exchange list of the group where they are expected e.g. cheese are including in meat list instead of dairy list as they provide more protein and fat than in vegetable list and olives are classified in ''fast'' instead of fruits. Grouping in exchange list is made to specify/mark the intake of energy-nutrient content.

1)Balancing Calories

Enjoy all foods but eat less.

Avoid oversized portion.

2)Foods to increase

Makes half your plate from fruit and vegetables.

Make at least half your grains as whole grains.

Switch to fat- free or low -fat (1%)milk.

3)Food to reduce

Reduce sodium in food like soup, bread, and frozen meals drink water instead of sugary drinks.

Food list	Typical item/ portion size	Carb,g	Prot, g	Fat(g)	Energy (kcal0
Carbohydrates starch	1 slice bread	15	0-3	0-1	80
Fruit	1 small apple	15	-	-	60
Milk far free, low fat 1%	1 cup fat free	12	8	0-3	100
Reduced fat 2%	1 cup reduced fat	12	8	5	120
Whole	1 cup whole	12	8	8	160
Sweet, desert and other carbohydrates	2 small cookies	15	Variable	Variable	Variable
Non-starchy vegetable	1 and half cup carrots	5	2	-	25
Meat and meat substitutes Lean	1 oz chicken	-	7	0-3	45
Medium fat	1 oz ground nut or beef	-	7	4-7	75
High fat	1 oz red meat	-	7	8+	100
Plant based proteins	half cup tofu	Variable	7	Variable	Variable
Fats	1 tsp butter	-	-	5	45
Alcohol	1 2 oz butter	Variable	-	-	100

The energy value for each exchange list represents an appropriate average for group and does not reflect the precise amount ( no. of grams ) of carbohydrates, protein, and fat. For example, a slice of  bread contain 15 g of carbohydrates ( 60 cal ), 3 g protein ( 12kcal ) and about 1 g fat ( 9kcal ).

The starch group indicates cereals, crackers, snacks, starch,  vegetables and legumes.

The sweet, deserts and other carbohydrates includes food that contain added sugars and fats such as soda, candy, frozen yoghurt.

    Write about serving size?

     Define exchange list?