What Counts As One
Serving?
 The
amount of food that counts as one serving is listed below. If
you eat a larger portion, count it as more than one serving.
For example, a dinner portion of spaghetti would count as 2 or
3 servings of pasta.
Be sure to eat at least the lowest 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 lowest-fat choices from the food groups.
No specific serving size is given for the fats, oils, and sweets
group because the message is USE SPARINGLY.
Food Groups
Milk, Yogurt, and Cheese
- 1 cup of milk or yogurt
- 1 1/2 ounces of natural cheese
- 2 ounces of processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs,
and Nuts
- 2 to 3 ounces of cooked lean meat, poultry, or fish
- 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut
butter counts as 1 ounce of lean meat.
Vegetables
- 1 cup of raw leafy vegetables
- 1/2 cup of other vegetables cooked or raw
- 3/4 cup of vegetable juice
Fruits
- 1 medium apple, banana, or orange
- 1/2 cup of chopped, cooked, or canned fruit
- 3/4 cup of fruit juice
Breads, Cereals, Rice, and Pasta
- 1 slice of bread
- 1 ounce of ready-to-eat cereal
- 1/2 cup of cooked cereal, rice, or pasta
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