Serving Sizes from My Plate Food Groups

Serving Sizes from MyPlate food groups

Grains
1 ounce (oz.) from the grain group =

• 1 slice bread
• 1 cup ready to eat cereal
• ½ cup cooked cereal
• ½ cup cooked rice or pasta
• ½ “mini” bagel

Vegetables

• 1 cup raw or cooked vegetables is about the same size as clenched fist
• 2 cups leafy greens = 1 cup veggie group

Fruits
1 cup from fruit group =

• 1 cup fruit
• 1 cup 100% fruit juice
• ½ cup dried fruit

Dairy
1 cup from Dairy group =

• 1 cup milk
• 1 cup yogurt
• 1-11/2 cups natural cheese (the size of two dominoes)
• 2 ounces processed cheese (two slices)

Protein
1 ounce (oz.)Protein group =

• 1 ounce lean meat, poultry or fish
• 1 egg
• 1 Tablespoon peanut butter
• ¼ cup cooked dry beans
• ½ ounce nuts or seeds

(deck of cards = 2-3 oz. of cooked meat, fish or poultry)