Food Label and Serving Size Guide
It's important to understand food labels and know what proper serving sizes are for each food group before you plan your daily diet.
Food labels can be difficult to read but it's important to understand what they contain. These government required labels show you nutrition and ingredient information about the foods you eat. The label to the right is an example of what you can expect on your food.
Recommended Serving Sizes
Knowing what serving sizes you should eat from each food group is an important part of maintaining a healthy diet. Below are recommended serving sizes for each group.
1 slice of bread; ½ small bagel, muffin or bun; ½ cup cooked cereal, pasta or rice; 1 oz. Ready-to-eat cereal (between ½ and 1 cup)
1 cup raw, leafy vegetables; ½ cup other vegetables cooked or raw; ¾ cup (6 oz.) vegetable juice
1 medium fresh fruit; ½ cup cut or canned fruit; ¾ cup (6 oz) fruit juice
1 cup (8 oz) milk or yogurt; 1 ½ oz natural cheese; 2 oz processed cheese
2-3 oz cooked, trimmed, boneless lean red meat, skinless poultry or fish; 4 oz tofu; ½ cup cooked dried beans; 1 egg; 2 T. peanut butter
Fats, Oils and Sweets:
1 t. butter, margarine, sugar or jelly; 1 T. mayonnaise or salad dressing; 2 T. sour cream; 1 oz. Cream cheese, 12 fl. oz. Soft drink or fruit drink (punch)