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Serving Sizes

Download Serving Sizes pdf document (672k) handout.

  • Grains (Whole grains are recommended for most grain servings as a good source of fiber and nutrients.)
    • 1 slice bread
    • 1 ounce dry cereal (Serving sizes vary between ½ cup and 11/3 cups, depending on cereal type. Check the product’s Nutrition Facts label.)
    • ½ cup cooked rice, pasta, or cereal
  • Vegetables
    • 1 cup raw leafy vegetable
    • ½ cup raw or cooked vegetable, cut up
  • Fruits
    • 1 medium-sized fruit
    • ¼ cup dried fruit
    • ½ cup fresh, frozen, or canned fruit
    • ½ cup fruit juice
  • Fat-free or low-fat milk and milk products
    • 1 cup of fat-free or low-fat milk or yogurt (Lactose-free alternatives for people who are lactose intolerant.)
    • 1 ½ ounces of cheese
  • Lean meats, poultry, and fish
    • 1 ounce cooked meat, poultry without the skin, or fish
    • 1 egg (Limit the number of egg yolks to four per week.)
  • Nuts, seeds, and legumes
    • 1/3 cup or 1½ ounces nuts
    • 2 tablespoons peanut butter
    • 2 tablespoons or ½ ounce seeds
    • ½ cup cooked legumes (dry beans and peas)
  • Fats and oils
    • 1 teaspoon soft margarine
    • 1 teaspoon vegetable oil
    • 1 tablespoon low-fat or fat-free mayonnaise
    • 2 tablespoons low-fat or fat-free salad dressing
  • Sweets and added sugars
    • 1 tablespoon sugar
    • 1 tablespoon jelly or jam
    • ½ cup sorbet, gelatin
    • 1 cup lemonade

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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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