Food 1 Serving Equals…
Breads, pasta, cereal, cooked grain, etc. 1 slice of bread (looks like a CD case)1/2 a bagel (the size of a hockey puck)

1 cup cereal (looks like two hands cupped together)

1/2 cup cooked grain or pasta (one cupped palm)

Fruits 1 piece of fruit (the size of a tennis ball)1/2 cup cut up fruit, raw, cooked, frozen, or canned (looks like 7 cotton balls)

1/4 cup dried fruit

3/4 cup 100% fruit juice

Veggies 1/2 cup cut up veggie, raw, cooked, frozen, or canned (looks like the bulb part of a light bulb)1/2 cup cooked, canned or frozen legumes

1 cup leafy greens

3/4 cup 100% vegetable juice

Meat, chicken, or fish 3 ounces (looks like a deck of cards or a chequebook)1 egg
Dairy 1oz. of cheese
1/2 cup ice cream or cottage cheese

1 cup milk or yogurt

Nuts 1/3 cup (a small handful)1 tbsp nut butter (size of both your thumbs)
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