Grains

5–8 ounces

1 ounce is equal to:

• 1 slice of bread.
• 1 small (6-inch) tortilla.
• 1 cup dry cereal.
• ½ cup cooked rice, cooked pasta, or cooked cereal.

Vegetables

2–3 cups

1 cup is equal to:

• 1 cup raw or cooked vegetables.
• 2 cups raw, leafy greens.
• 1 cup (8 fl oz) vegetable juice.

Fruits

1½–2 cups

1 cup is equal to:

• 1 cup fresh, frozen, or canned fruit.
• 1 large apple, orange, or banana.
• 1 cup (8 fl oz) 100% fruit juice.
• ½ cup dried fruit.

Dairy

3 cups

1 cup is equal to:

• 1 cup (8 fl oz) milk or yogurt.
• 1½ ounces hard cheese.
• 2 ounces processed cheese.

Protein foods

5–6½ ounces

1 ounce is equal to:

• 1 ounce meat, poultry, or fish.
• 1 egg.
• 1 tablespoon peanut butter.
• ½ ounce nuts (12 almonds or 7 walnut halves).
• ¼ cup cooked beans, peas, or lentils.
• ¼ cup tofu.