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The examples of Containers, shown above, also demonstrated to us not only the aspect of exchanges, but also the importance of sizes or amounts of each food item which we could eat from the food items listed in the various Food Groups. The servings ( sizes and quantities) of each food item in any one group is determined such that they provide the standard amount of these three nutrients ( and consequently, calories) which have been defined for each food group.

Weight: 1 ounce = 30 gms ( in reality 28.25gms, but usually rounded out to 30)
Volume: 1 level teaspoon = 5ml
 1 level Tablespoon = 15 ml
  1 fluid Ounce = 30ml
 1 cup = 240 ml = 8 fl. Ounces
Length: 1 inch = 2.5 cms ( in reality 2.54 cms. but 2.5 used for convenience)

Many people feel uncomfortable with weighing and measuring foods. Frankly, within a few days you will get a very good visual grasp of the amounts and will not really have to bother about the precise weights and volumes.

Moreover, here are some neat Tips and Tricks regarding Food Portions Measurements which will avoid the bother about worrying about how you will estimate the weights and volumes.