Chapter 7 The Foods You Eat
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You need to know how to count the foods you eat from each of the food
groups in MyPlate.
7-8
Cup and Ounce-Equivalents
Grains
Count as one ounce-equivalent:
1 slice of whole-wheat bread
1 cup of ready-to-eat cereal
5–7 small crackers
½ cooked pasta or rice
Vegetables
Count as one cup:
1 cup broccoli, raw or cooked
1 large tomato
1 medium baked potato
2 cups romaine lettuce
Fruits
Count as one cup:
1 cup canned fruit or fruit juice
1 small apple or medium banana
½ cup dried apricots
¼ of a medium cantaloupe
Dairy
Count as one cup:
1 cup fat-free or low-fat milk or yogurt
1½ ounces natural cheese
2 ounces processed (American) cheese
1
3
cup shredded cheese
Protein
Count as one ounce-equivalent:
1 ounce cooked lean meat, poultry, or fish
1 egg
½ ounce of nuts
1 tablespoon peanut butter
¼ cup dried beans or peas
½ ounce sunflower seeds, hulled