Typical Serving Sizes

The amount of food that counts as one serving is listed below. If you eat a larger portion, count it as more than 1 serving. For example, a dinner portion of spaghetti would count as 2 or 3 servings of pasta.

Be sure to eat at least the smallest number of servings from the five major food groups listed below. You need them for the vitamins, minerals, carbohydrates and protein they provide. Just try to pick the items lowest in fat from each category. No specific serving size is given for the fats, oils and sweets group because the message is USE SPARINGLY.

Milk, Yogurt and Cheese

1 cup milk or yogurt
1½ oz. natural cheese
2 oz. processed cheese

Meat Poultry, Fish, Dry Beans, Eggs &Nuts

2-3 oz. cooked lean meat, poultry or fish
½ cup dry beans
1 egg
2 Tbs. peanut butter

Vegetables

1 cup raw leafy veggies
½ cup other veggies (cooked, chopped or raw)
¾ cup vegetable juice

Fruit

1 medium apple, orange or banana
½ cup chopped, cooked or canned fruit
¾ cup fruit juice

Bread, Cereal, Rice or Pasta

1 slice bread
1 oz. dry cereal
½ cup cooked cereal, rice or pasta