What is a Serving?

Most people think of a "serving" simply as the portion of food they eat at any one time—no matter what size that portion is. The USDA's Dietary Guidelines servings are based on the amount of food suggested for adequate nutrient intake. Use the following as a guide for portion sizes.

Tip: To lose weight, trim portion size.

Grain Products Group 1 slice of bread 1 ounce ready-to-eat cereal 1/2 cup cooked cereal, rice or pasta Vegetable Group 1 cup raw, leafy vegetables 1/2 cup other vegetables, cooked or raw 3/4 cup vegetable juice Fruit Group 1 medium apple, banana or orange 1/2 cup chopped, cooked or canned fruit 3/4 cup fruit juice

Milk Group 1 cup milk or yogurt 1-1/2 ounces natural cheese Meat and Beans Group 2-3 ounces cooked lean meat, poultry or fish 1/2 cup cooked dry beans 1 egg 2 tablespoons peanut butter 1/3 cup nuts