How many pounds of food per person per meal?
Generally, an adult will eat about 1lb of food per seating. So if you are serving 4 portions of food, you need about 1/4 lb per person.
4 Pounds a Day
“That's the level of food people eat,” says Ryan Andrews, nutrition coach at Precision Nutrition. “Whether it's three to five pounds of cheese and candy or three to five pounds of vegetables and fruits. It's an important factor to feeling satisfied throughout the day.”
| Age | Sedentary level | Low active level |
|---|---|---|
| 17-18 years | 2,450 | 2,900 |
| 19-30 years | 2,500 | 2,700 |
| 31-50 years | 2,350 | 2,600 |
| 51-70 years | 2,150 | 2,350 |
Converting meals into pounds of food is aided by estimates of the average weight of a meal — 1.2 pounds per average meal (U.S. Department of Agriculture (USDA) (c), n.d.).
How much do you eat in a day and how much should you eat? It varies by age, sex, and activity level. For an average adult woman, the FDA recommends a daily intake of about 2,000 calories. Men are higher at about 2400 calories.
Although every person's daily caloric intake is individual, based on their personal goals and needs, nutrition experts estimate that average daily consumption at each meal should be broken down as follows: 300 to 400 calories for breakfast, and 500 to 700 calories each for lunch and dinner.
In terms of weight, a meal for an average adult should measure between 300-600 calories and 4-8 ounces of total food. For most adults, this equates to a meal that weighs anywhere from 8-16 ounces.
Or simply follow Harvard's Healthy Eating Plate, which helps you meet daily goals with healthy, balanced meals. Fill half your plate with fruits and vegetables, one-quarter with whole grains, and one-quarter with protein such as fish, chicken, beans, or nuts.
| FOOD | SERVE 25 | SERVE 100 |
|---|---|---|
| Chicken or turkey breast | 8–9 pounds | 32–36 pounds |
| Fish (fillets or steaks) | 7-1/2 pounds | 30 pounds |
| Hamburgers | 6-1/2–9-1/2 pounds | 26–30 pounds |
| Ham or roast beef | 10 pounds | 40 pounds |
1 1/2 - 2 1/2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables. 6-10 ounces of grain, 1/2 from whole grains. 3 cups of nonfat or low-fat dairy foods. 5-7 ounces of protein (meat, beans, and seafood) each day.
How many ounces of food should I eat per meal?
Males ages 19 to 30: 8 ounce equivalents per day. Females ages 19 to 30: 6 ounce equivalents per day. Examples of 1 ounce equivalent: 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta or cooked cereal.
Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.
Helpful rules of thumb
Here are a few helpful serving size guidelines to remember: One cup of raw leafy vegetables or a baked potato should be about the size of a baseball or average-sized fist. Three ounces of cooked lean meat or poultry is about the size of a deck of cards or the palm of your hand.
| FOOD | SERVE 25 | SERVE 100 |
|---|---|---|
| Chicken or turkey breast | 8–9 pounds | 32–36 pounds |
| Fish (fillets or steaks) | 7-1/2 pounds | 30 pounds |
| Hamburgers | 6-1/2–9-1/2 pounds | 26–30 pounds |
| Ham or roast beef | 10 pounds | 40 pounds |
ONE POUND RULE:
The easiest rule is the “One Pound Rule.” Provide one pound of food for each adult guest (not including drinks or dessert).
| Food | Up to 10 guests | 40-50 |
|---|---|---|
| Side dishes | 5 cups | 25 cups |
| Green salad | 10 cups | 50 cups |
| Fruit salad | 5 cups | 25 cups |
| Rolls or bread slices | 20 pieces | 100 pieces |
“So, for 10 people you should prepare a 20-pound turkey.
In other words, if you're cooking for 10 people, you'll want at least five pounds of meat total. For 20 people, plan to purchase 10 or more pounds of meat.
A question we often get is “How much meat do I need?” The starting rule of thumb is: Boneless Meat: 1/2 lb. per person for adults and 1/4 lb. per person for children.
For example, if you're serving 6 people, plan for 1.5 pounds total; if you're serving 10 people, plan for 2.5 pounds total; if you're serving 20 people, plan for 5 pounds total; and if you're catering to 100 guests, plan for 25 pounds of cooked meat.
References
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