Online meal planner: Serving sizes
Serving Sizes
Grain Products (5-12 servings daily)
1 serving =
- 1 slice of bread
- 1 pita, bagel or bun
- 250 mL (1 cup) rice or spaghetti
- 175 mL (3/4 cup) hot cereal
- 30 g cold cereal
Fruits and Vegetables (5-10 servings daily)
1 serving =
- 1 medium-size vegetable or fruit
- 125 mL (1/2 cup) fresh, frozen or canned vegetables or fruit
- 250 mL (1 cup) salad
- 125 mL (1/2 cup) juice
Milk Products (2-4 servings daily)
1 serving =
- 250 mL (1 cup) milk
- 175 g (3/4 cup) yogurt
- 30 g block cheese
- 50 g (2 slices) cheese
Meat and Alternatives (2-3 servings)
1 serving =
- 50-100 g of meat, poultry or fish (the size of a deck of cards)
- 50-100 g (1/3-2/3 can) canned fish
- 1-2 eggs
- 125-250 mL (1/2-1 cup) beans, lentils or legumes
- 100 g (1/3 cup) tofu
- 30 mL (2 tbsp) peanut butter
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