Serving Sizes
Part of eating a balanced diet is getting a variety of foods from all of the different food groups. To help you understand what foods fall into the various food groups, below is a list with the standard portion size. The actual amounts that you should eat will depend on the number of calories you need. To calculate your calorie needs click here.
Grains |
|
| Bagel | 1 ounce |
| Reduced calorie Bread | 2 slices or 1 1/2 ounces |
| Bread | 1 slice or 1 ounce |
| English muffin | 1/2 |
| Sandwich bun | 1/2 or 1 ounce |
| Pita | 1/2 of a 6 inch |
| Tortilla | 1 of a 6 inch |
| Bran cereal | 1/2 cup |
| Cooked cereal | 1/2 cup |
| Ready to eat cereal, unsweet | 3/4 cup |
| Cornmeal (dry) | 3 tbsp |
| Flour (dry) | 1/4 cup |
| Pasta (dry) | 1/3cup |
| Pasta (cooked) | 1/2 cup |
| Popcorn (no fat, popped) | 3 cups |
| Pretzels | 3/4 ounce |
| Rice cakes, 4 inch across | 2 |
| Saltine crackers | 6 |
Milk |
|
| Fat free, Low fat, Whole, Goat, Buttermilk, Soy | 1 cup |
| Evaporated milk | 1/2 cup |
| Dry Milk | 1/3 cup dry |
| Yogurt | 6 ounces |
| Cheese | 1 ounce |
Meats |
|
| Amount to eat of the different kinds of meat will vary depending on your calorie needs. Generally a 2-3 ounce portion is a standard serving. | |
| Lean beef, Lean Pork, Chicken, Fish, Lamb, Veal, Shellfish, Duck, Venison, Buffalo, Ostrich, Cheese, Eggs | |
Fruits |
|
| Apple | 1 small (4 ounces) |
| Applesauce, unsweet | 1/2 cup |
| Apple Juice | 1/2 cup |
| Banana | 1 small (4 ounces) |
| Black or Blueberries | 3/4 cup |
| Cantaloupe, Honeydew or Papaya | 1 cup cubes |
| Fruit cocktail, unsweet | 1/2 cup |
| Grapefruit | 1/2 of 11 ounce |
| Grapefruit or Orange juice | 1/2 cup |
| Grapes | 17 (3 ounces) |
| Grape or Prune Juice | 1/3 cup |
| Mango, Peaches, Pears, or Plums | 1/2 cup |
| Nectarine or Orange | 1 small |
| Pineapple, fresh | 3/4 cup |
| Pineapple, canned, unsweet | 1/2 cup |
| Raisins | 2 tbsp |
| Raspberries | 1 cup |
| Strawberries and Watermelon | 1 1/4 cup |
Vegetables |
|
| Standard serving is 1/2 Cup Cooked or 1 Cup Raw | |
| Asparagus, Radishes, Beans, Spinach, Bean Sprouts, Squash, Beets, Tomatoes, Broccoli, Turnips, Brussels sprouts, Zucchini, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Eggplant, Greens, Mushrooms, Okra, Onions, Pea pods, Peppers | |
Discretionary calories |
| Discretionary calories are those extra calories you have left over after you have met your "essential" calorie needs. Essential calories are the calories that you need to meet all of your nutrient needs, like your vitamins and minerals. |
| Discretionary calories are things like added sugar, alcohol, sauces, salad dressings, or syrup. |
| Discretionary calories can also be extra servings of the other food groups in the pyramid, such as an extra piece of bread or an extra teaspoon of butter or even extra fruits and vegetables. |
