TO BETTER UNDERSTAND SERVING SIZES Think about the following when trying to visualize a serving: Many single servings of food can fit neatly in the palm of yourhand. 1 oz of cheese is about the size of one of your fingers or a 1-inch cube. 3 oz of boneless, trimmed cooked meat, poultry or fish is about the size of a deck of cards. Refer to the "Nutrition Facts" panel: Use the "Nutrition Facts" panel on food labels such as the one featured below to identify what a serving size is for that food, and to find out how much of a nutrient such as fat or fiber is in a serving The serving sizes on the food label reflect typical portions eaten by most people, and are not the same as the serving sizes used in the Food Guide Pyramid.

Portion Control: But what is a serving size? One slice of bread? Two slices? A loaf? Take a look at the following, each of which represents one serving: BREAD GROUP 1 slice of bread; 1/2 small bagel, muffin or bun; 1/2 cup cooked cereal, pasta or rice; 1 oz ready-to-eat cereal (between 1/2 and 1 cup). VEGETABLE GROUP 1 cup raw, leafy vegetables; 1/2 cup other vegetables cooked or raw; 3/4 cup (6 oz) vegetable juice. FRUIT GROUP 1 medium fresh fruit; 1/2 cup cut or canned fruit; 3/4 cup (6 oz) fruit juice. MILK GROUP 1 cup (8 oz) milk or yogurt; 11/2 oz natural cheese; 2 oz processed cheese. MEAT GROUP 2-3 oz cooked, trimmed, boneless lean red meat, skinless poultry or fish; 4 oz tofu; 1/2 cup cooked dried beans*; 1 egg*; 2 Tbsp peanut butter*. FATS, OILS & SWEETS 1 tsp butter, margarine, sugar or jelly; 1 Tbsp mayonnaise or salad dressing; 2 Tbsp sour cream; 1 oz cream cheese; 12 fl oz soft drink or fruit drink (punch). * Each of these items in the Meat Group is equivalent to 1 oz cooked red meat, poultry or fish.

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