Serving Size

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One serving size equals:

Milk, Yogurt, and Cheese

• 1 cup of milk, yogurt
• 1 1/2 ounces of natural cheese
• 2 ounces of process cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

• 2-3 ounces of cooked lean meat, poultry or fish
• 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat

Vegetable

• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables, cooked or chopped raw
• 3/4 cup of vegetable juice

Fruit

• 1 medium apple, banana, orange
• 1/2 cup of chopped, cooked, or canned fruit
• 3/4 cup of fruit juice

Bread, Cereal, Rice, and Pasta

• 1 slice of bread
• 1 ounce of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice, or pasta

Fats, Oils, and Sweets

• use sparingly