What Counts As A Serving?

Breads/Grains/Cereals
1 slice of bread
1 small roll
1/2 small bagel or English muffin
3/4 cup of cold cereal
1/2 cup of cooked cereal
1/2 cup of cooked rice, pasta, or mashed potatoes
1/2 cup beans or legumes
4-6 saltine crackers

Milk and Dairy Products (or fortified substitutes)
8 oz. of milk or yogurt
1 1/2 oz. of cheese
1 cup of ice cream

Fruits
15 grapes
1 medium apple, orange, or pear (about the size of a tennis ball)
1/2 large banana or grapefruit
1 cup of fresh fruit
1/4 cup of raisins
1/2 cup of applesauce
4 oz. of juice

Vegetables
1 cup of raw or leafy vegetables
1/2 cup of cooked vegetables
3/4 cup of tomato juice

Meat/Meat Substitutes
1 oz. meat, poultry, or fish.  3 oz. = size of a deck of cards
1 egg or 2 egg whites
1 oz. of cheese
1/4 cup of cottage cheese
1/2 cup of tofu
1/4 cup of nuts

Fats and Oils
1 tsp. of margarine, butter, or oil
1 tsp. of mayonnaise
1 T. of salad dressing
1/8 avocado
8 olives
2 T. sour cream

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