Some of the suggested serving sizes below are smaller than what you might usually eat. For example, many people eat a cup or more of pasta in a meal, which equals two or more servings. So, it is easy to eat the number of servings recommended.

Grain Products Group (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
• 1/2 bagel, English muffin, or hamburger roll

Vegetable Group

• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables -- cooked or chopped raw
• 3/4 cup of vegetable juice

Fruit Group

• 1 medium apple, banana, orange
• 1/2 cup of chopped, cooked, or canned fruit
• 3/4 cup of fruit juice

Milk Group (milk, yogurt, and cheese)

• 1 cup of milk or yogurt
• 1-1/2 ounces of natural cheese
• 2 ounces of processed cheese

Meat and Beans Group (meat, poultry, fish, dry beans, eggs, and nuts)

• 2-3 ounces of cooked lean meat, poultry, or fish
• 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
• Two tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat.

Some foods fit into more than one group. Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or vegetable group. These "cross over" foods can be counted as servings from either one or the other group, but not both. Serving sizes indicated here are those used in the Food Guide Pyramid and based on both suggested and usually consumed portions necessary to achieve adequate nutrient intake. They differ from serving sizes on the Nutrition Facts Label, which reflect portions usually consumed.