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Here is an easy way to check portion sizes on the go! Just print and fold and
you will always know the appropriate serving size for each food group!
Remember the appropriate serving sizes:
Dairy: 1 Cup milk, ½ cup frozen yogurt of low-fat ice cream, or 1 ½ oz. of cheese is
equal to 1 serving. Try replacing full-fat dairy with low-fat options.
Fruit & Vegetable: 1 Cup fresh, ¼ cup dried or 2 cups Leafy Greens is equal to 1
serving. Cover half your plate with these groups!
Protein: 3 oz. is equal to 1 serving; that’s ½ cup of beans, 2 tablespoons of peanut
butter or nuts, or cooked meat the size of a deck of cards. Try to choose leaner cuts of
meat when possible.
Grain: 1 oz. is equal to one serving; that’s 1 slice of bread, 1 cup of whole grain pasta
or breakfast cereal or ½ cup of cooked rice. Try to make half your grains whole grains!