Serving Size Reference Guide

Nuts and Seeds

  • ⅓ cup or 1 oz. nuts
  • 2 Tbsp. seeds
  • 2 tsp. nut butter (peanut, almond, etc.)

Monounsaturated Fats

  • 1 tsp. oil
  • 1 tsp. soft margarine
  • 1 Tbsp. low fat mayonnaise or soft diet margarine (trans fat free)
  • 2 Tbsp. light salad dressing
  • ⅛ medium avocado

Lean Protein

  • 3 oz. cooked fish, poultry, or meat (about the size of a deck of cards)
  • 1 egg or ½ cup legumes = 1oz. fish, poultry, or meat

Low Fat Dairy

  • 8 oz. milk
  • 1 cup yogurt
  • 1 oz. cheese
  • 1½ oz. low fat cheese

Whole Grains / Legumes / Starch Vegetables

  • 1 slice bread
  • 1 oz. dry cereal
  • ½ cup cooked rice, pasta,
    corn, or cereal
  • 1 small ear of corn
  • ½ hamburger bun
  • ½ small bagel
  • ½ English muffin
  • ½ cup cooked legumes
    (beans, green peas, chickpeas, lentils, and barley)
  • ½ cup starchy vegetables
    (winter and acorn squash,
    sweet potato, white potato)

Fruits / Vegetables

  • 1 medium fruit
  • ¼ cup dried fruit
  • ½ cup fresh/frozen/canned fruit
  • ½ grapefruit
  • 6 oz. fruit juice
  • 1 cup raw leafy vegetable
  • ½ cup cooked vegetable
  • ½ cup raw vegetable
  • 6 oz. low sodium vegetable juice

 

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