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Mypyramid .gov has dietary guidelines for all Americans which have been created by applied research and analyses in nutrition and consumer economics to improve the nutrition and well-being of Americans. Even though there is no single chart that details how much of a particular food a serving constitutes, the below food groups will give you more information on common portion sizes. For detailed information click on the hyperlinks to get a detailed insight into the different food categories from MyPyramid.gov.
Grains - Breads, Cereals, Rice, and Pasta
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
| 1 serving can be 1 slice of bread or 1/2 cup of cooked rice, pasta, or cereal or 1 ounce of cold cereal |
1 serving size/ounce of bread = 1 plastic CD case
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| 2 serving size/ounces of cooked brown rice = a tennis ball |
Vegetables - Fresh, Frozen,Canned ,Cut-up or Mashed
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Unlike the Breads, Cereals, Rice, and Pasta group described above, cup size matters when it comes to vegetables. That is, vegetables servings are measured in cups rather than ounces.
| 1 serving can be 1/2 cup of raw or cooked vegetables or vegetable juice or 1 cup of leafy raw vegetables. |
1 serving size = 1/2 cup of broccoli = a light bulb
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| 1 serving size = 1/2 cup of potato = a computer mouse |
Fruits - Fresh, Frozen,Canned ,Cut-up or Mashed
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Like the vegetable group, cup size matters here, too. Because fruits come in so many different shapes and sizes, it's hard to say how many pieces of fruit count as a serving.
| 1 serving can be 1 cup of fruit or 100 percent fruit juice, or 1/2 cup of dried fruit |
1 serving size of whole fruit = 1 tennis ball
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| 1 serving size of cut fruit = 7 cotton balls |
Milk, Yogurt and Cheese
All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.
Choose low-fat options from this group whenever possible.
| 1 serving can be 1 cup of milk or yogurt, 1.5 to 2 ounces of cheese, and even 1.5 cups of ice cream. |
| 1 serving size of cheese = 2 9-volt batteries |
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.Like the Bread, Cereals, Rice, and Pasta group, serving sizes are also measured in ounce equivalents.
Choose low-sodium, low-fat seasonings such as spices, herbs and other flavorings in cooking and at the table.
Select meat substitutes such as dried beans, peas, lentils or tofu (soybean curd) in entrees, salads or soups.
| 1 serving/ ounce can be 1 ounce of cooked lean meat, poultry, or fish or 1/4 cup dried beans, after cooking or 1 egg or 1 tablespoon of peanut butter or 1/2 ounce of nuts or seeds. |
| 3 servings/ounce equivalents of fish = 1 checkbook |
| 3 servings/ounce equivalents of meat or poultry = 1 deck of cards |
| 2 servings/ounce equivalents of peanut butter = 1 roll of 35 mm film or 1 ping-pong ball |
Oils - Vegetable oil or Fish Oil
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. MyPyramid.gov measures serving sizes in teaspoons.Because these oils are found in many of the foods we eat, there may not be a need to add this group to your diet.
For example, half of a medium avocado or 2 tablespoons of peanut butter provide 3 and 4 teaspoons or servings of oil respectively, while also counting towards your vegetable or nuts allowance.
| 1 serving/teaspoon of margarine and spreads = 1 dice |
| 2 serving/teaspoons of salad dressing = 1 thumb tip |
To put your healthful eating plan into action, you need to know what one serving looks like. The portion or amount of a food that you choose to eat may be more or less than one serving. If you choose a large portion, it may count as 2 servings, a small portion may only be half a serving.
Learning to judge servings sizes takes a little practice. And, since carrying around measuring cups and a scale just isn't practical, these examples will help you make quick estimates. Click here to see what a serving looks like in terms of common objects.
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