Okay, so, when I put "strawberries" into my tracker, the default serving size that comes up is 1.5 cups. When I do "blueberries", it's 1 cup. So I wondered if that is really a true serving size or just the default amount that WW puts in.
Not to mention, that I have been trying to focus on the Healthy Checks, and that tracks servings. So if I have 1 cup of blueberries, do I count it as 1 or 2 in my HC counter?
So I did some research on what exactly a serving size it. Wow, a serving size is a lot less than what I was expecting!
A serving size of a fruit or a vegetable is 1/2 cup! That's it! Just 1/2 cup! Greens, like spinich or lettuce is 1 full cup. Now, the government has a funny way of complicating things. While a serving size of fruit is 1/2 cup, they say that a single piece of fruit like an apple, banana or orange is also 1 serving - even though it may be more than 1/2 cup.
- 1 banana
- 6 strawberries
- 2 plums
- 15 grapes
- 1 apple
- 1 peach
- 1 half cup of orange or other fruit juice (4 oz)
- 5 broccoli florets
- 10 baby carrots
- 1 roma tomato
- 3/4 cup tomato juice
- half of a baked sweet potato
- 1 ear of corn
- 4 slices of an onion
Note that packaged fruits and vegetables may list their serving size that is larger than a real serving size. So if a bag of frozen veggies lists their serving size a 3/4 cup, remember that is really 1.5 serving sizes!
Even though WW has their standards, required servings can vary depending on our age and gender. As per the article that I read, here are the stats:
- Older or inactive women and smaller children need at least 3 servings of vegetables and 2 servings of fruit.
- Growing kids, teen girls, most men and active women would eat at least 4 servings of vegetables and 3 servings of fruit everyday.
- Teen boys and active men should eat at least 5 servings of vegetables and 4 servings of fruit.
Having said this, doing WW, we probably should stick to WWs numbers.
So, now I know that if I really do have 1 cup of blueberries, it counts as TWO servings. Now armed with this information, I can easily hit my Healthy Check numbers.