Know Your Serving Sizes

Vegetables and Fruit

• 125 mL (½ cup) fresh, frozen or canned
  vegetable or fruit or 100% juice
• 250 mL (1 cup) leafy raw vegetables or
  salad
• 1 piece of fruit

Grain Products

• 1 slice (35 g) bread or ½ bagel (45 g)
• ½ pita (35 g) or ½ tortilla (35 g)
• 125 mL (½ cup) cooked rice, pasta, or couscous
• 30 g cold cereal or 175 mL (¾ cup) hot cereal

Milk and Alternatives

• 250 mL (1 cup) milk or fortified soy beverage
• 175 g (¾ cup) yogurt
• 50 g (1 ½ oz.) cheese

Meat and Alternatives

• 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
• 175 mL (¾ cup) cooked beans
• 2 eggs
• 30 mL (2 Tbsp) peanut butter