It’s easy to be confused about exactly how much a serving is. Here’s an easy guide to what one serving equals.
Vegetables: 1 cup of raw, leafy vegetables or 1/2 cup of other vegetables, cooked or chopped raw.
Fruits: 1/2 cup of chopped, cooked or canned fruit; 1 medium apple, banana or orange; 3/4 cup of fruit juice.
Whole grains: 1/2 cup of cooked cereal, rice or pasta; 1 slice of bread or half a bagel.
Dairy: 40g reduced-fat cheese, 1 cup of low-fat or fat-free milk; 1 cup of low-fat or fat-free yogurt.
Flavonoid foods: 2 tbsps soy nuts; 3/4 cup of miso soup; 1/2 cup of cooked beans or legumes; 85g tofu; 1/4 cup of soybean sprouts; 1/4 cup of chopped onion.
Omega-3 foods: 1 omega-3 egg, 2 tbsps chopped walnuts, 85g tofu, 85g cooked fish.
Meat/poultry/eggs: 55-85g cooked poultry, 55-85g cooked lean meat.
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