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What Constitutes a Serving?

Bread, Cereal, Rice and Pasta

    1 slice bread
    1 ounce of ready-to-eat cereal
    1/2 cup of cooked cereal, rice, or pasta
    1/2 bun, bagel, or English muffin
    1/2 cup cooked cereal


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


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

Milk, Yogurt, and Cheese

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

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

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

Vegetarian Protein sources (serving sizes)

    4 oz. tofu
    8 oz. soy milk
    2 tablespoons nuts or seeds
    3 ounce veggie burger
    2 tablespoons of peanut butter
    1/2 cup cooked dry beans or 1 egg (if lacto-ovo vegetarian)

These are the guidelines from the USDA (with the exception of the vegetarian info).