What Counts as a Serving?

Bread, Cereal, Rice, & Pasta

• 1 slice bread

• 1 tortilla

• ½ cup cooked rice, pasta, or cereal

• 1 ounce ready-to-eat cereal

• ½ hamburger roll, bagel, or English muffin

• 3-4 plain crackers (small)

• 1 pancake (4-inch)

• ½ croissant (large)

• ½ doughnut or danish (medium)

• 1/16 cake (average)

• 2 cookies (medium)

• 1/12 pie (2-crust, 8")

Vegetable Group

• ½ cup chopped raw or cooked vegetables

• 1 cup raw, leafy vegetables

• 3/4 cup vegetable juice

• ½ cup scalloped potatoes

• ½ cup potato salad

• 10 French fries

Fruit Group

• 1 piece fruit or melon wedge

• 3/4 cup fruit juice

• ½ cup chopped, cooked, or canned fruit

• 1/4 cup dried fruit

Milk, Yogurt, & Cheese Group

• 1 cup milk or yogurt

• 1 ½ ounces natural cheese

• 2 ounces process cheese

• 1 ½ cups ice cream or ice milk

• 1 cup frozen yogurt

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group

• 2 ½ to 3 ounces cooked lean beef, pork, lamb, veal, poultry or fish

• ½ cup cooked beans or 1 egg or 2 tablespoons peanut butter or 1/3 cup nuts count as 1 ounce of meat

  Lean Beef Choices

  • Round Tip

  • Top Round

  • Eye of Round

  • Top Loin

  • Tenderloin

  • Sirloin

Fats, Oils, & Sweets
Use Sparingly