Health – Serving Portions for Optimum Health

With a growing [pun intended] population in the Western world, it may be well to consider what and how much people are eating that is causing an epidemic in obesity.

With such a variety of foods needed for optimal health, we need to know what constitutes a healthy serving. Many have come to the conclusion that whatever we put on our plates is a serving. But, if analyzed, our plates are often already overloaded before heading for second and third helpings. Self-control is often lacking and a large class of children are brought up to think that eating at any time and as much as they want is their prerogative. This is the cause of many modern health issues.

In my younger years I remember sitting at meal times with a serving of food on my plate and the plate was still visible beneath the food! After eating what was on my plate I was full and satisfied. Many of the processed, packaged foods freely available and used today are not all healthy or satisfying. The result? People eat more and more. Curiosity led me to research what constitutes serving portions for optimal health.

The following information is a guide to understanding what is considered a healthy daily serving allowance.

“The information in the table is presented as a general guide to serving sizes for moderately active adults. Additional servings may be needed for highly active individuals, and fewer servings may be needed for less active individuals. Our committee reviewed My Vegetarian Plate (General Conference Nutrition Council), Harvard School of Public Health Healthy Plate, and USDA MyPlate, to come up with these suggestions.”

May God give each one the courage and strength that “whether you eat or drink, or whatever you do, do all to the glory of God” (1 Corinthians 10:31 NKJV).


Foods What counts as a serving? Daily Servings
Fruits ½ cup fresh, canned, or frozen fruit

¼ cup dried fruit

Vegetables ½ cup cooked or 1 cup raw vegetables 4–6
Whole Grains 1 slice whole-grain bread

1 cup whole-grain cereal, ½ cup cooked brown rice, pasta, or other whole grains

Beans, Peas, Lentils, Soy ½ cup cooked beans, peas or lentils

½ cup tofu

1 cup soy milk

Nuts, Peanuts, Seeds, Peanut/Nut Butters ¼ cup nuts or seeds

2 tablespoons peanut or nut butter

Herbs, Spices, Plant Oils Fresh or dried herbs and spices

1 teaspoon extra-virgin olive oil, or other plant oil

Herbs/Spices: Use liberally


Plant Oils: Up to 5