Serving Sizes

 

Dairy

• 1 cup milk
• 1/2 cup evaporated milk
• 1 cup yogurt
• 1 1/2 oz. hard cheese (cheddar, mozzarella, swiss, parmesan)
• 1/2 cup ricotta
• 2 oz. processed cheese (American)
• 1/3 cup shredded cheese
• 2 cups cottage cheese
• 1 cup pudding (made with milk)
• 1 1/2 cup ice cream

 

Fruits & Vegetables

• 1 cup of raw leafy vegetables (such as lettuce, spinach, cabbage, broccoli)
• 1 medium-sized raw fruit
• 1/2 cup raw, cooked, frozen or canned fruit or vegetable
• 3/4 cup 100% fruit or vegetable juice
• 1/2 cup cooked, canned, or frozen legumes (beans and peas)
• 1/4 cup dried fruit

 

Grains

• 1 mini bagel
• 1 small biscuit (2” diameter)
• 1 regular slice bread
• 1 small slice French bread
• 4 snack-size slices rye bread
• 1/2 cup cooked bulgar
• 1/2 cup cooked barley
• 1 small piece of cornbread (2 ½” X 1 X 1 ¼)
• 5 whole wheat crackers
• 2 rye crispbreads
• 7 square or round crackers
• 1/2 English muffin
• 1 small muffin (2 ½” diameter)
• 1/2 cup cooked oatmeal
• 1 packed instant
• 1 ounce dry (regular or quick)
• 1 pancake (4 ½” diameter)
• 3 cups popped popcorn
• 1 cup flakes or round cereal
• 1 1/2 cup puffed
• 1/2 cup cooked rice
• 1 ounce dry rice
• 1/2 cup cooked pasta
• 1 ounce dry pasta
• 1 small tortilla (6” diameter)