Quick Reference List To Servings Per Food Group

In each food group, look at these different My Plate Food Guide examples indicating 1 serving each. How do these compare with what your portions look like?

 

Grains

1 slice bread, waffle or pancake

½ bagel, hamburger bun, or English muffin

½ cup cooked rice, pasta or cereal

1 cup ready to eat cereal

 

Vegetables

¾ cup (6 fluid ounces) 100% vegetable juice

1 cup raw, leafy vegetables or salad

½ cup cooked or canned vegetables

 

Fruits

1 medium apple, orange or banana

½ cup fruit (canned, cooked or raw)

½ cup (4 fluid ounces) 100% fruit juice

¼ cup dried fruit (raisins, apricots or prunes)

 

Milk

1 cup milk or yogurt

2 ounces processed cheese (American)

1 ½ ounces natural cheese (cheddar)

 

Meat and Beans

1 tablespoons of peanut butter counts as 1 ounce

¼ cup nuts or 20-24 almonds

1 medium size egg

2-3 ounces of poultry, meat or fish (2-3 servings)

¼ cup of beans