Beans: 1/4 dry, 1/2 cup cooked
Berries:4 to 5 oz (~1 cup)
Fish: 2 to 3 ounces
Fruit:
- Fresh, frozen, or canned—1 medium sized whole fruit (e.g., apple) or 4 to 5oz (~1/2 cup to 1 cup)
- Dried—1/4 cup
- 100% fruit juice—1/4 cup
Nuts: 1 ounce
Poultry: 3 to 4 ounces
Vegetables:
- Raw vegetables (excluding leafy vegetables)—1/2 cup
- Raw leafy vegetables—1 cup
- Cooked vegetables—1/2 cup
- 100% vegetable juice—1/2 cup
Whole grains:
- Bread—1 slice
- Brown rice—1/4 cup uncooked, 1/2 cup cooked
- Oatmeal—1/4 cup, uncooked, 1/2 cup cooked
- Pasta—1/2 cup cooked
- Quinoa—1/4 cup uncooked, 1/2 cup cooked
- Ready-to-eat cereal—1 ounce
Wine: 5 ounces
*based on 2,000 cal/day diet for adults; portion sizes may vary according to individual’s age and nutritional needs. Consult with a licensed healthcare professional to determine what’s best for you.
SOURCE: US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025 (9th ed). December 2020. Available at DietaryGuidelines.gov. Accessed 28 Sep 2021.
