Serving Sizes

Here's a list of approximate serving sizes to better help you control your portions!

Fiber
1 serving size consists of:
1 slice of bread
1 cup of cold cereal
1/2 cup cooked rice, pasta, or cooked cereal
Dairy
1 serving size consists of:
1 cup milk, yogurt, or cottage cheese
1/3 cup shredded cheese
2 oz. of solid cheese (about the size of a string cheese)
Fruits
1 serving consists of:
1 cup fruit juice (make sure it's 100% fruite juice)
1/2 cup dried fruit
1 cup sliced/canned fruit
Whole fruit ~ the size of a medium apple, orange, pear, banana, etc.
Vegetables
1 serving consists of:
1 cup raw or cooked veggies
1 cup vegetable juice
2 cups raw, leafy veggies
Protein
1 serving consists of:
1 egg
3 oz. of meat (approx. the size of a deck of cards)
1/2 cup beans/lentils
Bad Food
1 serving consists of:
1 slice white bread; bagels count as 3 servings
1/2 cup white pasta, white rice, etc.
1 cup full fat ice cream
And so on. The same sizes count on the bad foods as do on the good!