Serving Sizes
Variety Is the Spice of Life!
It’s important to include a variety of foods in your diet. Eating many different types of foods from each food group helps ensure you get the nutrients your body needs—and keeps your meals interesting.
But what counts as a serving? An easy reference for serving sizes is a must to make meal planning a snap. Look to the right for samples of one serving from each food group.
No one food contains all of the nutrients that you need every day. To make sure your body gets the nutrients it needs, be sure to take PhytoMatrix® caplets.*
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Bread, Cereal or Pasta
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1 slice of bread or 1 small muffin
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½ cup cooked pasta or rice
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½ cup cooked cereal, such as oatmeal
- 1 cup cereal flakes
Fruits and Vegetables
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½ cup raw or cooked fruits or vegetables
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½ cup fruit or vegetable juice
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1 cup leafy greens
Protein
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3 ounces cooked (or 4 ounces raw) meat, poultry or fish
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1.5 ounces seeds or nuts
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½ cup cooked beans or tofu
Dairy
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1 cup milk or yogurt
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1 ½ ounces of cheese
‡ We highly recommend that women maintain a diet of at least 1,200 calories per day and that men maintain a diet of at least 1,500 calories per day. Before starting any reduced-calorie program, consult your healthcare professional.