What Constitutes a Serving?

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).

www.usda.gov