Dietary Guidelines Quantities Key
By describing servings in familiar household measurements such as cups and ounces, the Dietary Guidelines have resolved a major source of consumer confusion. The previous guidelines talked about numbers of servings, but it wasn't clear what constituted a serving. Now the Guidelines say to eat two cups of fruit. No more guessing about how much makes a serving and how many servings you should eat.
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The following are equivalents to the quantities recommended in the Guidelines:
Vegetables and fruits
One-half cup of fruit or vegetables is equivalent to:
- 1/2 cup cut-up raw or cooked fruit or vegetable
- 1/2 cup fruit or vegetable juice
- 1 cup leafy salad greens
One ounce-equivalent is the same as:
- 1/2 cup cooked rice or pasta or cooked cereal
- 1 cup cereal flakes
- 1 slice bread
- 1 very small muffin (1 ounce)
- 1 ounce dry pasta or rice
One cup milk is equivalent to:
- 1 cup milk, yogurt, or fortified soy milk
- 1-1/2 ounces natural cheese such as Cheddar
- 2 ounces processed cheese
One ounce-equivalent is the same as:
- 1 ounce lean meat, poultry, or fish
- 1 egg
- 1/4 cup cooked dry beans or tofu (count as a protein or vegetable, not both)
- 1 tablespoon peanut butter
- 1/2 ounce nuts or seeds
One teaspoon equivalent is:
- 1 teaspoon soft margarine
- 1 tablespoon low-fat mayonnaise
- 2 tablespoons light salad dressing
- 1 teaspoon vegetable oil
Discretionary Calories
The allowance for discretionary calories will depend on the specific calorie-level eating plan you are following. Check the label for the number of grams of sugar listed. The same goes for fat; check the labels of food products for the number of grams of fat.
Alcohol
The Guidelines recommend a maximum intake of 1 drink per day for women and 2 drinks per day for men (see "Alcoholic Beverage Guidelines" below). One serving is equivalent to:
- 1.5 fluid ounces of 80-proof distilled spirits
- 5 fluid ounces of wine
- 12 fluid ounces of beer
As you can see from the chart below, which shows the typical amount of calories in various alcoholic beverages, one or two drinks can blow your discretionary calorie allowance. Cocktails or mixed drinks contain other high-calorie ingredients, such as tonic water, fruit juice, cream, and sweetened soft drinks, that up the calorie count and can send you way over your discretionary calorie budget. Alcohol is well-known for decreasing one's resistance to food, so chances are good that while you're drinking, you're also eating, and drink accompaniments are more likely to be high fat than high fiber.
However, since studies show that moderate alcohol consumption may help reduce heart attacks and strokes, the Dietary Guidelines do address it. The Guidelines define moderation as 1 drink per day for women and 2 drinks per day for men. This is not intended to be an average over several days but rather the amount consumed on any single day. Excessive intake of alcoholic beverages is dangerous, carries with it many health risks, and will sabotage your weight-loss plan -- so stick to moderation if you decide to drink at all -- and never drink during pregnancy or while operating motorized machinery.
This table is a guide to estimate the caloric intake from various alcoholic beverages. An example serving volume and the calories in that drink are shown for beer, wine, and distilled spirits. Higher alcohol content (higher percent alcohol or higher proof) and mixing alcohol with other beverages, such as calorically sweetened soft drinks, tonic water, fruit juice, or cream, increases the amount of calories in the beverage. Alcoholic beverages supply calories but provide few essential nutrients.
Beverage Approx. Calories/ Fluid Oz. Example Volume Approx. Calories* Beer (regular) 12 12 oz. 144 Beer (light) 9 12 oz. 108 White wine 20 5 oz. 100 Red wine 21 5 oz. 105 Sweet wine 47 3 oz. 141 80 proof distilled spirits (gin, rum, vodka, whiskey)
64 1.5 oz. 96
Source: Agricultural Research Service (ARS) Nutrient Database for Standard Reference (SR), Release 17. Calories are calculated to the nearest whole number per 1 fluid oz.
*The total calories and alcohol content vary depending on the brand. Moreover, adding mixers to an alcoholic beverage can contribute calories in addition to the calories from the alcohol itself.
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