What counts as one (1) serving?

How many servings do you need each day?
Tips to Help Estimate Your Serving Sizes:

Grains Group (Bread, Cereal, Rice, and Pasta)

• A serving is equivalent to 1 ounce
• 1 slice of bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of cooked cereal
• 1 cup of ready-to-eat cereal
• 3 cups popped popcorn
• 1 six-inch tortilla

Vegetable Group

• 1 cup raw or cooked vegetables
• 1 cup vegetable juice
• 2 cups of leafy raw vegetables

Fruit Group

• 1 cup of fruit
• 1 cup of 100% fruit juice
• 1/2 cup dried fruit

Dairy Group (Milk, Yogurt, and Cheese)

• 1 cup of milk or yogurt
• 1 ½ ounces of hard cheese
• 1/3 cup shredded cheese
• 2 cups cottage cheese

Meat Group (Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts)

• 2 to 6 ounces per day is recommended (based on age)
• Visit http://www.mypyramid.gov for specific recommendations for your age. 

Oils

• 3 to 7 tablespoons per day depending on your dietary needs.
• See http://www.mypyramid.gov for specific recommendations for your age.
• Most Americans get enough fats through foods such as nuts, fish, cooking oils, and salad dressings.

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How many servings do you need each day?

Tips to Help Estimate Your Serving Sizes:

• 1 cup is the size of a tennis ball, a baseball, or a fist.
• ½ cup is the size of a recquet ball or regular light bulb.
• 3 ounces of meat is the size of a deck of cards.
• 1 teaspoon of margarine is the size of the tip of a thumb.
• 1½ ounces of cheese is the size of a tube of lipstick.

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This information has been approved by Kylie Paranto, M.S., R.D.. (November 2006).