Food Nutrition Chart
Reading food labels and using a food nutrition chart can be confusing.
First of all you need to know what your recommended daily calorie
intake should be.
Then you have to make sense of what a serving really is, and you need
to understand the methodology behind the chart.
Below is a typical nutrition chart with recommended servings
2000-2500 calorie a day diet and a 1500-2000 calorie a day diet.
The chart recommends up to 8 serving of grains, and describes one
serving as 1 slide of whole wheat bread.
So can a person on a 2000 calorie a day diet really eat 8 slices of
bread every day?
Typical Food Nutrition Chart:
|Grains: breads, pasta, rice etc
||Up to 8
||Up to 6
||1 slice whole-wheat bread
1 ounce cereal
1/2 cup cooked cereal
1/2 cup cooked rice or pasta
|Fruits & Vegetables
||Up to 8 (4 of each)
||Up to 6 (3 of each)
||1 medium fruit, half large fruit
½ cup fruit juice
1 cup vegetables, raw
½ cup vegetables, cooked
||1 cup skim milk
1 cup yogurt
1 oz cheese
|Proteins (meat, fish, poultry)
||3 oz lean meat, fish, etc.
(limit eggs to 1 per day)
|Legumes, beans, nuts, seeds
||½ cup cooked legumes
Handful nuts or seeds
|Sugar and other sweets
||2 or less
||1 or less
||1 tablespoon sugar
1 tablespoon jelly
The answer of course is “it depends.”
A typical slice of bread has around 80 calories, so 8 slices of bread
is around 640 calories.
On a 2000 calorie a day diet that leaves plenty of calories left for
other foods, so yes, in theory, you can eat that much bread.
But the real point of the nutrition chart is to provide an
indication of how to balance meals, not to provide strict guidelines of
exactly how much food you should eat.
For example, a better way to choose your servings from the grains group
would be to eat one cup of oatmeal for breakfast, a sandwich for lunch
made from two slices of whole wheat bread, and 1 or 2 cups of rice with
This balances your food intake, provides your body with
plenty of whole grains, and helps to sustain your energy level
throughout the day.
Another thing to keep in mind is the overall calorie count.
If you eat the recommended number of servings from each food group, and
overall you stay within the calorie count appropriate to your weight
and activity level, then you will be eating a properly balanced diet.
If you exceed your recommended calorie count then you need to modify
the recommended daily allowance on the food nutrition chart by reducing
slightly in proportion across all the food groups.
Nutrition Chart helps you think about what you should be eating.
to the top of Food Nutrition Chart
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