Serving sizes differ among food groups. Keep in mind that if your portion is bigger than one serving, it counts as more than one serving.

Fruits – ½ cup berries or chopped fruit; 1 medium fruit (apple, orange, banana, or peach) – large fruits typically count for 1 ½ to 2 servings; ½ grapefruit, mango, or papaya; ¼ cup dried fruit

Vegetables – ½ cup cooked (about the size of a small fist) or 1 cup raw leafy (about the size of a small hand holding a tennis ball); ½ cup legumes

Meat/Fish/Poultry – 3 ounces (about the size of a deck of cards or the palm of a woman’s hand)

Milk/Yogurt – 1 cup (about the size of a small hand holding a tennis ball)

Cheese – 1 ounce (about the size of your thumb)

Pasta/Rice – ½ cup cooked (about the size of a small fist)

Bread – 1 slice (1 ounce) of bread; ½ of an English muffin, bagel, pita bread, or hamburger bun; 1 6-inch tortilla

Cereals – ½ cup cooked oatmeal, grits, or cream of wheat; 1 ounce ready-to-eat cereal

Crackers – 3-4 small crackers