Pyramid Food Group Serving Guide (Measure at first if you are not familiar with portions.)

1. Pyramid Food Group Serving Guide(Measure at first if you are not familiar with portions.) WHAT COUNTS AS A SERVING? Bread, Cereal, Rice and Pasta 1 serving = about 100 calories and less than 1 gram of fat 1 slice of bread 2 slices of “lite” bread 1 roll 1 ounce of ready to-eat-cereal (unsweetened) 1/2 cup of cooked cereal, rice or pasta Vegetable 1 serving = about 25 calories and 0 grams of fat 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or chopped raw 3/4 cup of vegetable juice Fruit 1 serving = about 80 calories and 0 grams of fat. (Exception: avocados) 1 medium apple, orange, banana, 1 melon wedge 1/2 cup of chopped, cooked or canned fruit, 1/4 cup of dried fruit 3/4 cup of fruit juice Milk, Yogurt and Cheese 1 serving skim milk or non-fat yogurt = about 90 calories and about 1 gram of fat. Cheese, even low fat and “lite” varieties will have more calories. 1 cup of skim milk, buttermilk or plain non-fat yogurt 11/2 ounces of cheese (look for ones that have less than 3 grams of fat per ounce) 2 ounces of “lite” process cheese Meat, Poultry, Fish, Dry Beans, Eggs and Nuts 1 serving =about 100-150 calories and 2 - 4 grams of fat, depending on what is selected. Check for total ounces allowed per day in your plan. 2 - 3 ounces of cooked, LEAN meat, poultry or fish 1/2 cup of cooked dry beans, 4 egg whites