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 Weight Control 
Infocenter

Holistic-online.com

What Is a Serving?

Bread, Cereal, Rice, and Pasta
1 slice of bread
1/2 bagel
1/2 hamburger or hot dog bun
1/2 English muffin 
1 ounce of ready-to-eat cereal 
1/2 cup of oatmeal or other cooked cereal
1/2 cup of cooked rice or pasta
Vegetables
1 cup of raw leafy vegetables, such as spinach 
1/2 Cup of other vegetables, cooked or chopped raw 
(vegetables such as cauliflower, brussels sprouts, asparagus) 
3/4 Cup of vegetable juice
Fruits
1 medium apple
1 banana
1 orange
1 kiwi
1 pear
1 peach
1 nectarine
1 tangerine 
1/2 cup of canned, freshly-chopped, or cooked fruit, such as mandarin oranges, peach halves, melon, berries, grapes, prunes 
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 processed cheese
Meat, Poultry, Seafood, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish 
1/2 cup of cooked dry beans count as 1 ounce of meat
1 egg, or 2 tablespoons of peanut butter count as 1 ounce of meat

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