There is also a misconception that the serving size is larger than it actually is. Please be aware that the restaurant industry is in no way helping to make this matter easier to understand. Portion sizes at restaurants are sometime 3-4 times larger than the recommended average serving size. 

Vegetables

• 1 cup raw or cooked vegetables
• 2 cups raw, leafy green vegetables
• 1 large whole tomato
• 1 large pepper

Fruit

• 1 cup whole fruit juice
• 1 medium apple, orange
• 1 cup whole grapes
• About 8 large strawberries
• 1 cup diced melon

Grains

• 1 regular slice of bread
• 1 cup cereal flakes
• ½ English muffin
• 5 whole-wheat crackers
• ½ cup cooked pasta or rice

Dairy

• 1 cup of milk or yogurt
• 1 ½ oz. natural cheese

Protein

• 1 oz. meat, poultry, or fish
• ¼ cup cooked dry beans
• 1 T. peanut butter
• 1 egg