Serving size can be confusing. Many people think that a serving of a food is what is put on their plate or what they order in a restaurant. But what you see as a serving is often much larger than a serving according to the MyPyramid. Because of this, it is easy to eat more than what is recommended.
It is all right to eat larger servings than this (or to eat "multiple" servings) if you are hungry. For example, if you need 6 to 9 servings from the grain group, you will need to eat more than 1 serving at meals.
| Food | MyPyramid serving | What it looks like | |
|---|---|---|---|
| Bread, cereal, rice, and pasta | Bread |
1 slice [1 oz (28 g)] |
-- |
| Dry cereal |
1 oz (28 g) |
-- | |
| Cooked cereal, pasta, rice, or other grain |
1/2 cup [1 oz (28 g)] |
1/2 of a small fist or an ice cream scoop | |
| Vegetables | Leafy, raw vegetables |
1 cup |
4 lettuce leaves |
| Cooked, chopped, or raw nonleafy vegetables |
1/2 cup |
Tight fist or an ice cream scoop | |
| Vegetable juice |
3/4 cup [6 oz (170 g)] |
Small Styrofoam cup | |
| Fruit | Chopped, cooked, or canned fruit |
1/2 cup |
1/2 of a baseball |
|
Apple or orange |
1 medium piece |
-- | |
| Banana |
1/2 |
-- | |
| Fruit juice |
3/4 cup [6 oz (170 g)] |
Small Styrofoam cup | |
| Dried fruit |
1/4 cup |
Large egg | |
| Milk, yogurt, and cheese | Milk or yogurt |
1 cup [8 oz (227 g)] |
Baseball |
| Natural cheese |
1.5 oz (44 g) |
6 stacked dice | |
| Processed cheese |
2 oz (57 g) |
8 stacked dice | |
|
Meat, poultry, fish, tofu, dry beans, eggs, and nuts Note: The amount of beans, tofu, eggs, peanut butter, and nuts specified here is equivalent to 1 oz (28 g) of meat. |
Meat, poultry, or fish |
2 oz (57 g) to 3 oz (85 g) |
Deck of cards (3 oz) |
| Cooked dry beans |
1/4 cup |
Large egg | |
| Tofu |
1/4 cup |
Large egg | |
| Eggs |
1 egg |
-- | |
| Peanut butter |
1 Tbsp |
1 thumb | |
| Nuts |
1/2 oz |
1/2 golf ball | |
Credits
| Author | Caroline Rea, RN, BS, MS |
| Editor | Susan Van Houten, RN, BSN, MBA |
| Associate Editor | Pat Truman |
| Primary Medical Reviewer | Ruth Schneider, MPH, RD - Diet and Nutrition |
| Specialist Medical Reviewer | Rhonda O'Brien, MS, RD, CDE - Diabetes Educator |
| Last Updated | February 23, 2007 |
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