Serving Sizes 

How Do Your Portion Sizes Measure Up?

There’s a difference between portion sizes and serving sizes. Portions are what you choose to eat, and servings are the healthy amounts to eat. You can find out what the U.S. Department of Agriculture recommends for adults at ChooseMyPlate.gov  and for kids at ChooseMYPlate.gov/kids.  Years and over for recommended serving sizes

Examples of recommended serving sizes for adults based on a 2000 calorie diet are : 

Proteins
Meat, eggs, nuts
Eat 5 ½ ounces every day
What counts as an ounce?
   1 ounce of lean meat, poultry, or fish or 1 egg              
   1 tablespoon peanut butter
   ½ ounce nuts or seed
   ½ cup beans or peas

Vegetables
Broccoli, tomato, leafy greens
Eat 2½ cups every day
  What counts as a cup?
  1 cup of raw or cooked vegetables
  2 cups of leafy salad greens

Fruit
Banana, strawberries, apple
Eat 2 cups every day
What counts as a cup?
  1 cup of raw or cooked
  Fruit or 100% juice
  ½ cup of dried fruit

Grains
Bread, rice, pasta
Eat 6 ounces every day

What counts as an ounce?
  1 slice of bread
  ½ cup of cooked rice, cereal, or pasta
  1 ounce of ready-to-eat cereal


Dairy
Milk, yogurt, cheese
Eat 3 cups every day

What counts as an ounce?
  1 cup of milk, yogurt or fortified soymilk
  1 ½ ounces natural cheese
  2 ounces processed cheese

Resources

Portion Control

Serving Sizes