How much is 1 serving

Remember one food group cannot substitute another.Each is important | must be consumed in the correct proportion.

How much is 1 serving?
Food Group	1 serving equals
Cereals	1 cup rice/2 chapattis/2 slices of bread/2 idlis.
Vegetables	1 cup cooked vegetables.
Fruits	1 medium-sized apple/banana/orange/100 g of any fruit.
Milk|Milk Products	1 cup milk/1 cup curd.
Pulses|Nuts	1 cup cooked dal.
Meat,Fish|Poultry	4-6 cubes(50g)meat/2 slices(100 g)fish/2 pieces(100g)chicken.
Sweeteners	1 tsp sugar/honey/jaggery
Fat|Oils	1 tsp oil/butter/ghee.

Standards of Measurement
Cup	Teaspoon	Tablespoon	Glass	Soup Bowl
½ cup=75 ml	½ tsp=2.5 ml	½ tbsp=7.5 ml	1 glass=300 ml	1 bowl=200 ml
1 cup=150 ml	1 tsp=5 ml	1 tbsp=15 ml

To lose weight|still ensure a balanced diet,a few alterations in the number of servings at any of the recommended calorie levels are required.For example,to reduce your daily caloric intake by 200 kcals,add 1/2 serving to the different food groups,except fat,oils|sweeteners. 
While marginal alterations in the no of servings can be made by any one trying to loos weight,drastic changes in caloric intake can adversely affect your health | therefore,should not be made without consulting a nutritionist.

"Remember, Nutritional supplements should not be used as substitutes for a healthy | balanced diet."