The amount you eat may be more than one serving.

For example, a dinner portion of spaghetti would count as two or three servings of pasta

 

Breads, Cereals, Rice, and Pasta 1 slice of bread 1/2 cup of cooked rice or pasta 1/2 cup of cooked cereal 1 ounce of ready-to-eat cereal

Vegetables 1/2 cup of chopped raw or cooked vegetables 1 cup of leafy raw vegetables

Fruits 1 piece of fruit or melon wedge 3/4 cup of juice 1/2 cup of canned fruit 1/4 cup of dried fruit

Milk, Yogurt, and Cheese 1 cup of milk or yogurt 1-1/2 to 2 ounces of cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-1/2 to 3 ounces of cooked lean meat, poultry, or fish Count 1/2 cup of cooked beans, or 1 egg, or 2 tablespoons of peanut butter as 1 ounce of lean meat (about 1/3 serving)

Fats, Oils, and Sweets LIMIT CALORIES FROM THESE, especially if you need to lose weight