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

Source: Canada's Food Guide to Healthy Eating

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