• 1 slice of bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of cooked cereal
• 1 ounce of ready-to-eat cereal

Vegetables

• 1/2 cup of chopped raw or cooked vegetables
• 1 cup of leafy raw vegetables

Fruits

• 1 piece of fruit or melon wedge
• 3/4 cup of juice
• 1/2 cup of canned fruit
• 1/4 cup of dried fruit

Milk,Yogurt, and Cheese

• 1 cup of milk or yogurt
• 1-1/2 to 2 ounces of cheese

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

• 2-1/2 to 3 ounces of cooked lean meat, poultry, or fish
• Count 1/2 cup of cooked beans, or 1 egg, or 2 tablespoons of peanut butter as 1 ounce of lean meat (about 1/3 serving)

Fats, Oils, and Sweets

• LIMIT CALORIES FROM THESE especially if you need to lose weight

Keep in mind:
The amount you eat may be more than one serving. For example, a dinner portion of spaghetti would count as two or three servings of pasta.

Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services