HOW BIG IS A SERVING SIZE? DIETARY GUIDELINES & THE FOOD PYRAMID

Serving Size & Health Notes

One Tablespoon- Use wisely. When possible, substitute applesauce, dried fruits, and mashed bananas for oils. 'Fry' with non stick cooking sprays. Bake with Splenda.

1 slice of bread or
1 small roll
1/2 cup of cooked rice/pasta/noodles
1/2 cup of uncooked cereal
Carb Dieters generally avoid anything white - which is helpful in identifying foods that may be high in carbs.

1/2 cup cooked or raw
1 cup of leafy vegetables
3/4 cup of juice
Due to added sugar and high sodium content in some vegetables juices, opt for fresh vegetables instead.

1 of any of the following: peach, pear, banana, apple,
nectarine, orange, kiwi,persimmon, pummelo, prickly
pear, quince

3 apricots, 1/2 avacado (yes, it's a fruit)
5 kumquats, 2 plums, 5 prunes, 1/2 pomegranate,
1/2 lemon or lime, 1/2 a mango, 1/2 a papaya, 5 passion fruit,
1 cup of most berries, 1 cup of cherries without the pits, 1/2 cup of raisins, 1 cup of currants, 3 figs, 5 dates, 1 cup of grapes, 1 cup of most mellons, 1/4 of a breadfruit, 1/2 cup of fresh fruits, 1/4 cup of dried fruits, 10 dried apricot halves

Opt for fresh fruit when possible over juice due to high sugar content.

Butter, 2 teaspoons, 1 ounce of most cheeses which is generally 1 slice, 1/2 cup of cottage cheese, 1 ounce of cream cheese - generally about 1/8th of the package, 1 Tablespoon of
Parmesan cheese - grated, 2 Tablespoons of half-and-half,
2 Tablespoons of cream, 2 Tablespoons of sour cream,
1/4 cup of egg substitute, 1 large egg, 1 cup milk or buttermilk, 1 cup yogurt

1 ounce of most nuts (very high in fat and calorie content so eat wisely), 1 egg, 2 Tablespoons of peanut butter, 3 ounces of most meats (poultry, beef, pork, fish, lamb, etc.), 1/2 cup of cooked beans - most varieties