What Constitutes a Serving?
Bread, Cereal, Rice and Pasta
1 slice bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
1/2 bun, bagel, or English muffin
1/2 cup cooked cereal
Vegetable
1 cup of raw leafy vegetables
1/2 cup other vegetables, cooked or chopped raw
3/4 cup of vegetable juice
Fruit
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
Milk, Yogurt, and Cheese
1 cup of milk or yogurt
1-1/2 ounces of natural cheese
2 ounces of process cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup cooked dry beans or one egg counts as 1 ounce of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat
Vegetarian Protein sources (serving sizes)
4 oz. tofu
8 oz. soy milk
2 tablespoons nuts or seeds
3 ounce veggie burger
2 tablespoons of peanut butter
1/2 cup cooked dry beans or 1 egg (if lacto-ovo vegetarian)
These are the guidelines from the USDA (with the exception of the vegetarian info).
USDA Website
Veggie Servings
