Here are two strategies for using serving sizes.

Strategy 1: Look at the serving sizes in My Pyramid Plan.

Go to this site to learn the number of servings of each food group you need daily. Once you get your personalized plan, become familiar with how much is a serving. Go to each food group to see what counts as a serving.

Grains

Milk

Fruit

Strategy 2: Read the nutrition facts label printed on most foods and beverages.

The label will tell you the suggested serving size, how many servings are in the container, and nutrition information such as calories, total fat, sodium, and fiber.

Let's look at an example of a nutrition facts label of a package of low fat yogurt.

Notice that the serving size is 8 ounces. You may be used to eating a larger portion size than the serving size. For example, if you choose to eat 16 ounces, you will be eating two servings and will need to double the number of calories, and amount of fat and other nutrients to figure out how much you are eating.

By learning how much you are eating and what the recommended serving size is, you can decide if you are eating too much or too little. Remember, read it before you eat it! For more information on reading food labels, click here.

Measuring your food is key to understanding how much you are eating. There are a couple of ways to measure your food.

• Use measuring cups and spoons.
• Get a small food scale to weigh your food in pounds and ounces.
• If you do not have access to a scale or measuring cups, you can use your hands or visual cues to decide what your portion size should be.