Serving Sizes

FRUITS & VEGETABLES GROUP

• 1 medium piece of fruit, like a banana or orange

• 1/2 cup (118 milliliters) of fruit juice (like orange juice, grapefruit juice, or cranberry juice) - but you're better off with real fruit than you are with juice!

• 1/2 c. (118 milliliters) canned or fresh cut-up fruit or fruit sauce, like fresh pineapple or canned mandarin oranges

• 1/2 c. (118 milliliters) cooked or raw vegetables like steamed broccoli or baby carrots

• 1 c (136 milliliters) raw, leafy green vegetables like baby spinach or a salad

• 1/4 c. (59 milliliters) dried fruit, like raisins or dates

MILK & MILK PRODUCTS GROUP

• 1 cup (236 milliliters) (8 oz.) milk or yogurt
• 2 slices cheese, 1/8" thick (1½ oz.)
• 2 cups cottage cheese
• 1½ cups ice milk, ice cream, or frozen yogurt
• 1 oz. (28 grams) cheese

MEAT & MEAT ALTERNATIVES GROUP

• 2 to 3 ounces (56 to 85 grams) of cooked lean meat, poultry, or fish - that's a little smaller than the size of a deck of cards 
• 7 oz. tofu
• 4 Tablespoons peanut butter
• 2 eggs
• 1 cup (236 milliliters) of cooked dry beans (like pinto, black, or navy beans)
• 1 cup (236 milliliters) cooked legumes (dried beans or peas)
• 1/2 cup nuts or seeds

VEGETABLE GROUP

• 1 cup (236 milliliters) of raw leafy vegetables
• 1/2 cup (118 milliliters) of other raw vegetables or cooked vegetables 
• 3/4 cup (177 milliliters) of vegetable juice

BREAD & CEREAL GROUP

• 1 slice of bread
• 1/2 cup (118 milliliters) of cooked rice or pasta
• 1/2 cup (118 milliliters) of cooked cereal
• 1 ounce (28 grams) of cold cereal
• 1/2 bagel or English muffin
• 1 medium muffin
• 1/2 hot dog bun or hamburger bun
• 4 small crackers
• 1 tortilla

FATS, OILS, SUGAR GROUP

The Food Guide Pyramid suggests that when it comes to fatty, oily, or sugary foods, people should use them sparingly. In other words, eat only a little bit and don't eat them very often.