What Is a Serving?, Weight Control, Weight Loss, Strategies for Weight Loss, Dieting, Holisticonline.com

1 slice of bread
1/2 bagel
1/2 hamburger or hot dog bun
1/2 English muffin
1 ounce of ready-to-eat cereal
1/2 cup of oatmeal or other cooked cereal
1/2 cup of cooked rice or pasta

Vegetables

1 cup of raw leafy vegetables, such as spinach
1/2 Cup of other vegetables, cooked or chopped raw
(vegetables such as cauliflower, brussels sprouts, asparagus)
3/4 Cup of vegetable juice

Fruits

1 medium apple
1 banana
1 orange
1 kiwi
1 pear
1 peach
1 nectarine
1 tangerine
1/2 cup of canned, freshly-chopped, or cooked fruit, such as mandarin oranges, peach halves, melon, berries, grapes, prunes
3/4 cup of fruit juice

Milk, Yogurt, and Cheese

1 cup of milk or yogurt
1-1/2 ounces of natural cheese
2 ounces of processed cheese

Meat, Poultry, Seafood, Dry Beans, Eggs, and Nuts

2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans count as 1 ounce of meat
1 egg, or 2 tablespoons of peanut butter count as 1 ounce of meat

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