A serving size is the recommended portion to be eaten based on calories.

Women

Weight Age 18 to 35 Age 36 to 55 Age over 55 45 kg - 100 lbs 1760 1570 1430 50 kg - 110 lbs 1860 1660 1500 55 kg - 121 lbs 1950 1760 1550 60 kg - 132 lbs 2050 1860 1600 65 kg - 143 lbs 2150 1960 1630 70 kg - 154 lbs 2250 2050 1660 75 kg - 165 lbs and more 2400 2150 1720 

Men

Weight Age 18 to 35 Age 36 to 55 Age over 55 60 kg - 132 lbs 2480 2300 1900 65 kg - 143 lbs 2620 2400 2000 70 kg - 154 lbs 2760 2480 2100 75 kg - 165 lbs 2900 2560 2200 80 kg - 176 lbs 3050 2670 2300 85 kg - 187 lbs 3200 2760 2400 90 kg - 198 lbs and more 3500 3000 2600

Fats, sweets and oils: less than 10% of what you eat daily Milk, Yogurt and Cheese Group: 2-3 Servings Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group: 2-3 Servings Vegetable Group: 3-5 Servings Fruit Group: 2-4 Servings Bread, Cereal, Rice, and Pasta Group: 6-11 Servings

Food How much Compared to

Fruit 1 medium sized fruit

Vegetables 1/2 cup

Cheese 1 ounce

Meat, fish 3 ounces

Whipping cream 1 tablespoon

The serving size is found on the Nutrition Facts of the product

The serving size affects the number of calories the product contains and the amount of nutrients on the label

You might become obese or underweight

You will not get enough nutrients (vitamins, minerals, carbohydrates, fat and protein)

1 cup of cold cereal and 1 cup of milk/ soymilk

½ of a small bagel and 1 tbsp. of cream cheese

6 fl. oz. of fruit juice and1 standard piece of toast with 2 tbsp. of peanut butter

10 French Fries and 1 hamburger with 8 oz. of soda

3 oz. of a specialty salad (such as cob or Caesar) with 2 tsp. of salad dressing

6 oz. of soup with 8 oz. of pasta with sauce

½ cup of rice with 6 oz. of stir-fried vegetables and 3 oz. of meat

1 medium baked potato with1 tsp butter and ½ cup of beans

When eating a meal stop when your satisfied, not when your full.

Eat only when your hungry. If you feel hungry between meals, eat a healthy

snack, like a piece of fruit or a small salad, to avoid over eating during your next meal

When snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It's easy to overeat when your attention is focused on something else.