Serving Size of Foods

Fruits

Eat 2 to 4 servings of fruit per day, such as 1 medium-size piece of fruit or 1/2 cup of cooked or chopped fruit.

Dairy

Drink or eat 2 to 3 servings of milk per day. This could be 1 cup of milk or 1 ½ oz. of cheese (a 1-inch square cube).

Grains

Eat 6 to 11 servings of grains every day. One slice of bread or 1/2 cup of cooked rice or pasta counts as a serving.

Protein

Eat 2 to 3 servings of meat per day, such as 1/2 cup of beans or tofu, 1 egg, or 2 to 3 oz. of meat. A portion of meat the size of a deck of cards equals 2 to 3 oz.

Vegetables

Eat 3 to 5 servings of vegetables a day, such as 1 cup raw or cooked vegetables or 1 cup of leafy green

Fitness Challenge 2012