What Counts As One Serving?
Breads, Cereals, Rice, and Pasta
- 1 slice of bread
- 1/2 cup of cooked rice or pasta
- 1/2 cup of cooked cereal
- 1 ounce of ready-to-eat cereal
Vegetables
- 1/2 cup of chopped raw or cooked vegetables
- 1 cup of leafy raw vegetables
Fruits
- 1 piece of fruit or melon wedge
- 3/4 cup of juice
- 1/2 cup of canned fruit
- 1/4 cup of dried fruit
Milk,Yogurt, and Cheese
- 1 cup of milk or yogurt
- 1-1/2 to 2 ounces of cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
- 2-1/2 to 3 ounces of cooked lean meat, poultry, or fish
- Count 1/2 cup of cooked beans, or 1 egg, or 2 tablespoons of peanut butter as 1 ounce of lean meat (about 1/3 serving)
Fats, Oils, and Sweets
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- LIMIT CALORIES FROM THESE especially if you need to lose weight
Keep in mind:
The amount you eat may be more than one serving. For example, a dinner portion of spaghetti would count as two or three servings of pasta.
Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services