All About Servings

What's a Serving?

The list below shows foods and serving sizes for each food group. Keep in mind that you frequently eat more than a standard serving of any one food... and that's okay! For example, if you were to have a bagel it could weigh 4 or 5 oz. This would be equal to 4 or 5 servings from the bread group because 1 oz equals 1 standard serving.

Food Groups and Serving Sizes

Bread, Cereal, Rice and Pasta Group – Choose 6 to 11 servings daily. 1 slice of bread, cup cooked rice, pasta or cereal, 1 oz. ready-to-eat cereal

Fruit Group – Choose 2 to 4 servings daily. cup raw (chopped), cooked or canned fruit, cup fruit juice, 1 medium apple, banana or orange

Vegetable Group – Choose 3 to 5 servings daily. 1 cup of raw leafy vegetables, cup of other vegetables, cooked or raw (chopped), cup vegetable juice

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group – Choose 4 to 6 ounces daily. Cooked lean meat, poultry, fish or count the following as 1 ounce of meat: cup cooked dry beans, 1 egg or 2 tablespoons peanut butter, cup tofu or tempeh, of a veggie burger or cup vegetable protein crumbles. Choose lean meats - without skin - and trim all visible fat

Milk, Yogurt and Cheese Group – Choose 2 to 3 servings daily. 1 cup of milk or yogurt, 1 ounces of natural cheese, 2 ounces of processed cheese, 1 cup of soy milk  1 cup of milk has the same absorbable calcium as: 2 cups cooked broccoli, 1 cup bok choy, cup mustard greens, 1 cups kale, 2 cups white beans or 1 cup of tofu coagulated with calcium. Choose non-fat or low-fat dairyproducts.

Fats, Oils and Sweets – Use sparingly to limit calories and fat.

How Many Servings Are Needed Daily?

* Calorie levels are for those who choose low-fat, lean foods from the major food groups and use foods from fat, oils and sweets group sparingly.
** Women who are pregnant or breastfeeding, teen-agers and young adults to age 24 need 3 servings.