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Milk, Yogurt, and Cheese

1 cup of milk or yogurt

1 1/2 ounces of natural cheese

2 ounces of processed cheese

 

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

2 to 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 (chopped) of other vegetables, cooked or 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 100% 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

 

You can use your hand to “guestimate” how many servings you are eating, here’s how:

http://blstb.msn.com/i/69/DDC058E0594240FFD1FEB657301420.jpg

 

Show samples of some of the following:

·      a small cookie vs. an oversized cookie

·      a regular-sized muffin vs. an oversized muffin you find in a deli

·      a small bagel vs. a bagel found in the bagel shop