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