Serving Sizes

By Citlally Vazquez, Audria Cowan

The Big Question

You know you are supposed to eat servings from each food group. How big is a serving though?

How big is a serving size of fruit?

A serving size of fruit is equal to:

~1 cup of fruit or 100% fruit juice

~1/2 cup of dried fruit

Reminder: Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

http://www.choosemyplate.gov/fruit

How big is a serving size of vegetables?

A serving size of vegetables is equal to:

~1 cup of raw or cooked vegetables or vegetable juice

~2 cups of raw leafy greens

Remember: Any vegetable or 100% vegetable juice counts as a part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried; and may be whole, cut-up, or mashed.

http://www.choosemyplate.gov/vegetables

How big is a serving size of dairy?

A serving of dairy is equal to:

~1 cup of milk, yogurt, or soymilk

~1 1/2 ounces of natural cheese

~2 ounces of processed cheese

Reminder: All liquid milk products and many foods made from milk are considered part of this food group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

http://www.choosemyplate.gov/dairy

How big is a serving size of grains?

A serving size of grains is equal to:

~1 slice of bread

~1 cup of ready-to-eat cereal

~1/2 cup of cooked rice, pasta or cereal

Reminder: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.

http://www.choosemyplate.gov/grains

How big is a serving size of protein?

A serving size of proteins is equal to:

~1 ounce of meat, poultry, or fish

~1/4 cup cooked beans

~1 egg

~1 tablespoon of peanut butter

~1/2 ounce of nuts or seeds

Reminder: All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.

http://www.choosemyplate.gov/protein-foods