SERVING SIZES WITH NUTRITIONAL VALUES
MASTER EASY REFERENCE PAGE


Just notes for myself, informal
Nutrition main page - To go to specifics on nutrients and what to eat or not.
Weight Contents/Links - See proper weight, calories per day and body mass index calculators.
Contents/Links Physical - To go to other physical areas.
















































A SERVING BY ITEM (Type of food)

Approximate, for overview for myself only.  This is the format, the actual sheet is at Servings By Item.

                                   Serving     Weight      Cals     Protein    Carbs     Fats     Fiber    Glycemic   Visual, Comment
                                                    Grams                   Grams    Grams   Grams  

SERVINGS FOR A GOOD DIET
                          New            Old             Size

Whole grains      Min               7              1/2 cup
Fruit                      2                2+
Vegetables            6+          4-9              1/2 cup
Protein                  6                 6           card deck, 3 oz.
Water                  10               10               cup

Calorie Calculation - How much is needed by weight and exercise.
SERVINGS BY SIZE

1 cup = 8 oz. water
1/2 cup = size of fist
1/3 cup = small handful
3 oz.     = deck of playing cards, palm
1 oz.     = size of thumb or two 9 volt batteries
               handful

1 oz. = 28.4 grams; 10 g = 0.35 oz.


Portion sizes:        Visual chart   
                               Portion size visual   

Calories, nutrition:

TheCalorieCounter.com - Complete nutrition facts (like a food label), by serving.

Glycemic Index Chart _ A chart, for a quick overview.

Carbohydrates In Food Chart - Shows carbs but also starch (quickly goes to sugar) and sugar content.  Per 100 g is one view (for comparison, regardless of serving size) and then by serving size for the major groupings.

Protein In Food Chart - Quick view of key items, serving size, calories and protein.

Fat In Food Chart - Per 100 g, shows % by type of fat plus cholesterol
AMOUNT PER MEAL

Snacks, 100-150 cals.(some protein, no fast glucose)
Bkfst
Lunch
Dinner 

Types Of (Macro)Nutrients Per Day

Carbohydrates* (4 cals per gram)     100g          
Protein** (4 cals per gram)  Min.        56 g, male; 46 g, female   
Healthy fats (9 cals per gram)           Flexible limits
  Saturated fats      
Fiber                                                  38g, male; 25, female
Transfats  (Never french fries!)            0
Hydrogenated fats                               0

*Vast differences between low glycemic veggie eaters and "regular" diets; less than 20 g of sugar a day, spread out, with other foods and fiber.  Low glycemic veggies are encouraged with no limit.  20 g of carbs is 1st 2 week limit on low carb diet, raised then to 50 g until desired weight goal, then perhaps 100 g, with a definite limit of no more than 150 g because of the effect on long term health.
**For replacement and repair a minimum is req'd, but anything in excess of needs is not a good source of energy and tends to have an effect on acidic balance, insulin, and calcium depletion from other sources, such as bones.