Recommended Number Of Serves For Adults

by admin on May 23, 2017

vegetablesThe recommended number of serves has been clearly explained below. This is as stated by the American Heart Association.

A healthy pattern of a diet should basically include whole grains, vegetables, fruits, legumes, beans, fish, poultry, low fat dairy precuts and nuts. In addition, limited amounts of red meat, sodium, added sugar and saturated fat can be included. The recommended number of serves from each food group for adults is based on the intake of calories on a daily basis. The calorie count may range from 1,600 to 2000 calories depending on the gender. The calories largely depend on your age, gender and physical activity level. If you are trying to follow a diet to lose weight, this is yet another factor based on which the daily calories need to be estimated.

Recommended number of servings for 2000 calories

  • Grains: Half of the servings should include whole grains with 6 to 8 servings per day. Some of the examples include 1 slice of bread, ½ cup of cooked cereal, pasta or rice or 1 ounce of dry cereal.
  • Vegetables: It is important to eat a variety of vegetables that also vary in colors. One should consume at least 4 to 5 servings in a day. Examples of single serving include ½ cup of vegetable soup or one whole cup of raw leafy vegetables.
  • Fruits: Fruits are healthy and contains natural sweeteners, and hence eat a whole lot of them. The daily servings should be at least 4 to 5. Some of the options of single serving include ½ cup of canned, frozen or fresh fruit or ½ cup of fruit juice.
  • Lean meat, sea food and poultry: Although, these meats are tasty, it is best not to have more than 6 ounces per day. A single serving may include 3 ounce of cooked meat or 3 ounces of grilled fish.
  • Low fat dairy products: Low fat or fat free dairy products are very important and should be consumed on a daily basis. 2 to 3 servings of dairy products are good enough for 2000 calorie diet. Some of the examples of single serving may include 1 cup of low fat yoghurt or 1 cup of low fat milk
  • Fats and oils: Fats and oil should be restricted to 2 to 3 servings per day which can include 1 tbsp of mayonnaise or 1 tbsp of low fat salad dressing.
  • Seeds, nuts and legumes: It is important to consume 4 to 5 servings per day. Some of the examples may include 2 tbsp of peanut butter, or ½ cup of dry beans.

  • Sweets and added sugar: When it comes to sweet, you should not have more than 5 servings in a week. 1 tbsp of sugar, 1 cup of lemonade or 1 tbsp of jelly is equivalent to one single serving.

Thus, these are some of the recommended number of serves for adults to keep them healthy and fit. It is a balanced diet that should be followed strictly to ensure that all the nutrients are supplied to the body proportionately.

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