Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing.
A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts
recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too.
When choosing your portion, try to make it as close as possible to these recommended serving sizes.
Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.
Examples |
One serving equals |
That's about the size of |
Bread |
1 ounce (1 small slice, 1/2 bagel, 1/2 bun) |
Index card |
Cooked Grains |
1/2 cup cooked oats, rice, pasta |
Billiard ball |
Dry cereal |
1/2 cup flakes, puffed rice, shredded wheat |
Billiard ball |
Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
Examples |
One serving equals |
That's about the size of |
Raw fruit |
1/2 cup raw, canned, frozen fruit |
Billiard ball |
Dried fruit |
1/4 cup raisins, prunes, apricots |
An egg |
Juice |
6 oz 100% fruit or vegetable juice |
Hockey puck |
Raw vegetables |
1 cup leafy greens, baby carrots |
Baseball |
Cooked vegetables |
1/2 cup cooked broccoli, potatoes |
Billiard ball |
Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.
Examples |
One serving equals |
That's about the size of |
Meat & Tofu |
2-3 oz cooked beef, poultry, fish, tofu |
Deck of cards |
Beans |
1/2 cup cooked beans, split peas, legumes |
Billiard ball |
Nuts & Seeds |
2 Tbsp nuts, seeds, or nut butters |
Ping pong ball |
Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.
Examples |
One serving equals |
That's about the size of |
Cheese |
1 ounce or 1 thin slice of cheese |
A pair of dice |
Milk |
1 cup milk, yogurt, soy milk |
Baseball |
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.
Examples |
One serving equals |
That's about the size of |
Fat & Oil |
1 tsp butter, margarine, oil |
One die |