Cheat Sheet: What is a Serving??

Fruit:
Apple-1 small
Grapes-17
Applesauce-1/2c unsweetened
Melon-1 slice/1c. cubed
Banana-1 small
Orange-1 small
Berries-3/4 c
½ c juice (only 1 serving per day will count as fruit)
Dried Fruit-1/4 c
1/2 cup canned fruit in juices

Vegetables:

½ cup cooked or 1 cup raw is = to one serving.

For more information on serving sizes and fruit and veggie nutrition visit this website - http://www.fruitsandveggiesmorematters.org/?page_id=115

Whole grains

Anything with oats, whole wheat or whole grain on the label. Multi-grain, or wheat does not count. It has to say whole! Check the label to see what the serving size is. Remember to count as a serving of whole grain they must contain the word “whole” in the ingredient list.

1 slice of bread

½ bagel

½ c cereal

1/3 c whole wheat pasta.