Your Heart, Your Life: A Community Health Worker's Manual for the Hispanic Community

Session 6 Handout Serving Sizes

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Food Groups and Serving Sizes

• 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 1-1/3 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
  • ½ cup vegetable juice
• 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 “Your Heart, Your Life, 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