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Understanding Serving Sizes: Equivalents for Meat, Grains, Fruits, Vegetables, and Dairy

This guide outlines what counts as a serving size in various food groups, including meat, grains, fruits, vegetables, and dairy. For meat and beans, 1 ounce can be represented by 1 ounce of meat, 1/4 cup of cooked beans, an egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts/seeds. For grains, a serving includes 1 slice of bread or 1 cup of cereal. Fruits and vegetables are counted as 1 cup or 1/2 cup of dried fruit. Dairy servings include 1 cup of milk or yogurt. Suggested servings for girls and boys are also noted.

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Understanding Serving Sizes: Equivalents for Meat, Grains, Fruits, Vegetables, and Dairy

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  1. What counts as a serving?

  2. What counts as an ounce equivalent in the meat & beans group? • In general, 1 ounce of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group. • Notes: Girls: 5 ounces / Boys: 6 ounces

  3. What counts as an ounce equivalent of grains? • In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalentfrom the grains group. • Notes: Girls: 6 ounces/ Boys: 7 ounces

  4. What counts as a cup of fruit or vegetables? • In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group. • Notes: Fruits: Girls: 1 ½ cups / Boys: 2 cups

  5. What counts as a cup of fruit or vegetable? • In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. • Notes: Vegetables: Girls: 2 ½ cups / Boys: 3 cups

  6. What counts as a cup in the milk group? • In general, 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group. • Notes: Girls: 3 cups/ Boys: 3 cups

  7. What counts as a tsp equivalent of oils? • Girls: 5tsp / Boys 6 tsp

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