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WHAT COUNTS AS A SERVING?
Bread, Cereal, Rice, and Pasta Group (Grains Group)—whole grain and
refined
- 1 slice of bread
- About 1 cup of ready-to-eat cereal
- 1/2 cup of cooked cereal, rice, or pasta Vegetable Group
- 1 cup of raw leafy vegetables
- 1/2 cup of other vegetables—cooked or raw
- 3/4 cup of vegetable juice Fruit Group
- 1 medium apple, banana, orange, pear
- 1/2 cup of chopped, cooked, or canned fruit
- 3/4 cup of fruit juice Milk, Yogurt, and Cheese Group (Milk
Group)*
- 1 cup of milk** or yogurt**
- 1 1/2 ounces of natural cheese** (such as Cheddar)
- 2 ounces of processed cheese** (such as American) Meat, Poultry,
Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)
- 2–3 ounces of cooked lean meat, poultry, or fish
- 1/2 cup of cooked dry beans # or 1/2 cup of tofu counts as 1
ounce of lean meat
- 2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat
- 2 tablespoons of peanut butter or 1/3 cup of nuts counts as
1 ounce of meat
NOTE: Many of the serving sizes given above are smaller than those
on the Nutrition Facts Label. For example, 1 serving of cooked cereal,
rice, or pasta is 1 cup for the label but only 1/2 cup for the Pyramid.
* This includes lactose-free and lactose-reduced milk products. One
cup of soy-based beverage with added calcium is an option for those
who prefer a non-dairy source of calcium.
** Choose fat-free or reduced-fat dairy products most often.
# Dry beans, peas, and lentils can be counted as servings in either
the meat and beans group or the vegetable group. As a vegetable, 1/2
cup of cooked, dry beans counts as 1 serving. As a meat substitute,
1 cup of cooked, dry beans counts as 1 serving (2 ounces of meat).
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