What is an appropriate serving size?

Use serving sizes as a general guide. For mixed foods, do the best you can to estimate the food group servings of the main ingredients. For example, a generous serving of pizza would count in the grain group (crust), the milk group (cheese), the vegetable group (tomato), and pizza has some fat.

1 slice of bread

1 ounce of ready to-eat cereal

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

1 cup of raw leafy vegetables

1/2 cup of other vegetables, cooked or chopped raw

3/4 cup of vegetable juice

1 medium apple, banana, orange

1/2 cup of chopped, cooked, or canned fruit

3/4 cup of fruit juice

1 cup of milk or yogurt

1-1/2 ounces of natural cheese

2 ounces of processed cheese

2-3 ounces of cooked lean meat, poultry, or fish

1/2 cup of cooked dry beans or 1 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.

(Reprinted with permission from the United States General Services Administration)

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