What Counts as a Serving?

 

Bread, Cereal, Rice, & Pasta

  • 1 slice bread

  • 1 tortilla

  • cup cooked rice, pasta, or cereal

  • 1 ounce ready-to-eat cereal

  • hamburger roll, bagel, or English muffin

  • 3-4 plain crackers (small)

  • 1 pancake (4-inch)

  • croissant (large)

  • doughnut or danish (medium)

  • 1/16 cake (average)

  • 2 cookies (medium)

  • 1/12 pie (2-crust, 8")

 

Vegetable Group

  • cup chopped raw or cooked vegetables

  • 1 cup raw, leafy vegetables

  • 3/4 cup vegetable juice

  • cup scalloped potatoes

  • cup potato salad

  • 10 French fries

 

Fruit Group

  • 1 piece fruit or melon wedge

  • 3/4 cup fruit juice

  • 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

  • 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

 

Source: U.S. Department of Agriculture and the
U.S. Department of Health and Human Services.
Provided by the Education Department of the National Cattlemen's Beef Association.

 

 

 

 

 

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