One serving of Vegetables and Fruit is:
1 piece of fruit, or
1/2 cup (125 ml) of fresh, frozen or canned fruit,
1 cup (250 ml) leafy raw vegetables, or
1/2 cup (125 ml) cooked vegetables, or
1/2 cup of 100% fruit or vegetable juice.
If you can’t tell weather a food is 1/2 a cup,
just measure the size of your closed-fist or a tennis ball to compare.
One serving of Grain Products is:
1 slice (35 g) bread or 1/2 (45 g) bagel, or
1 small (6 inch) chapatti, or
1/2 piece (6 inch, 35 g) pita, naan, tortilla, or
1/2 cup (125 ml) cooked rice, pasta or couscous, or
3/4 cup (175 ml) cold or hot cereal
One serving of Milk and Alternatives is:
1 cup (250 ml) milk or fortified soy beverage, or
3/4 cup (175 g) yogurt, or
1.5 oz. (50 g) cheese.
You can estimate 1.5 ounces by comparing it to a matchbox
or two of your fingers (index and middle finger together).
One serving of Meat and Alternatives is:
1/2 cup or (3 oz.) cooked fish, shellfish, poultry or lean meat. To estimate, compare the meat to the size of your palm or a deck of cards
3/4 cup (175 ml) cooked beans, or
2 eggs, or
2 Tbsp (30 ml) peanut butter
One serving of Fats and Oils is:
1 tsp butter and unsaturated oils,
the size of a dice or the tip of your index finger
A general rule of thumb for portions:
(Measurements are based on standard women’s hand size)