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Quick Reference List To Servings Per Food Group

Maggie LaBarbera • RN, MBA • Jun 13, 2012

Quick Reference To A Serving From Each Of The 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?

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
¾ cup (6 fluid ounces) 100% vegetable juice
1 cup raw, leafy vegetables or salad
½ cup cooked or canned vegetables
Fruits   eating a balanced healthy meal
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)
1 cup milk or yogurt
2 ounces processed cheese (American)
1 ½ ounces natural cheese (cheddar)
Meat and Beans
(1 oz is one serving but normally you eat 2-3 ounces of meat as one portion)
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








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Written by Maggie LaBarberaWritten on Jun 13, 2012Last updated on Oct 15, 2013




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