| It seems that many people today, with the | | | | of suggested daily servings and portion examples |
| various diets and lifestyles, lack the essential | | | | for a balanced plant-based diet (source cited |
| understanding and awareness of recommended | | | | below): |
| serving sizes. Often we we will look at that handy | | | | Breads/Grains - 6 to 11 servings daily - 1 oz |
| and insightful nutrition information label, but we'll | | | | ready-to-eat cereal - 5 or 6 small crackers - 1/2 |
| overlook the little part that tells us exactly how | | | | cup cooked cereal, rice, pasta, noodles - 1 slice of |
| much of the product the nutrition facts actually | | | | bread - 1/2 hamburger bun, English muffin ~ 1 |
| apply to. In general and contrary to the common | | | | small roll, muffin, biscuit |
| assumption among many people, the 'Nutrition | | | | Vegetables - 3 to 5 servings daily 1/2 cup cooked |
| Facts Label Serving Size' is not related to the | | | | beans, peas, legumes - 1 cup raw leafy |
| 'Food Pyramid' recommended servings. | | | | vegetables - 1/2 cup cooked or raw vegetables - |
| It appears that today the serving sizes that are | | | | 3/4 cup vegetable juice |
| being printed on products in the US "are more | | | | Fruits - 2 to 4 servings daily 1/4 cup dried fruit - |
| uniform and reflect the amounts people actually | | | | 1/2 cup chopped fruit - 1 melon wedge - 3/4 cup |
| eat" (according to the FDA website). A level of | | | | fruit juice - 1/2 grapefruit - 1 medium apple, |
| concern about this may not be unfounded, | | | | banana, orange |
| especially considering rumors you may have seen | | | | "Protein or Meat Group" Substitution - 2 to 3 |
| on several websites (I have been unable to prove | | | | servings daily 2 tablespoons peanut butter - 2 |
| or disprove them) stating such unbelievable | | | | tablespoons nuts or seeds - 1/4 cup tofu or |
| statistics as 40 percent of the average diet in | | | | tempeh - 1 cup soy milk - 1 egg or 2 egg whites |
| America being comprised of dairy and only 8 | | | | - 1/2 cup cooked dry beans or peas. |
| percent being fresh fruit! | | | | Milk/Yoghurt/Cheese - 2 to 3 servings daily 1 cup |
| However, glancing at a few products, the serving | | | | milk - 1.5 oz natural cheese - 2 oz processed |
| sizes do seem reasonable so far, for instance 5 | | | | cheese - 1 cup or 8 oz yoghurt |
| crackers amount to one serving. Therefore it | | | | (To maintain a vegan diet you can substitute |
| would seem they may be studying the healthier | | | | these animal products with nuts and seeds, tofu, |
| half of the American population to derive these | | | | kale, edible seaweeds, watercress, parsley, dried |
| portions. There's no justifiable cause for over | | | | figs, or calcium fortified soy milk for example) |
| reaction to the aforementioned FDA (US Food | | | | Fats, Oils, Sweets which are low in hydrogenated, |
| and Drug Administration) statement at the | | | | saturated, and trans fats, to be used sparingly of |
| current time. Thank goodness. | | | | course! |
| Still, I would like to provide for you a basic outline | | | | |