Chapter 5 Nutrition Guidelines 111 Copyright Goodheart-Willcox Co., Inc. Measuring Amounts with MyPlate Measuring Amounts with MyPlate 1 c. broccoli = 1 c.-eq. vegetables 1 c. raw spinach = ½ c.-eq. vegetables ½ c. blueberries = ½ c.-eq. fruit ½ c. 100% fruit juice = ½ c.-eq. fruit ¼ c. dried cherries = ½ c.-eq. fruit 1 sl. bread = 1 oz.-eq. grains ½ c. cooked brown rice = 1 oz.-eq. grains 6 oz. fat-free yogurt = ¾ c.-eq. dairy 1½ oz. cheddar cheese = 1 c.-eq. dairy 1 large egg = 1 oz.-eq. protein foods 2 T. peanut butter = 2 oz.-eq. protein foods 1 oz. walnuts = 2 oz.-eq. protein foods ½ c. pinto beans = 2 oz.-eq. protein foods 4 oz. pork = 4 oz.-eq. protein foods Abbreviations: c.-eq. = cup equivalent oz.-eq. = ounce equivalent sl. = slice Top row: USDA Photos: Goodheart-Willcox Publisher Figure 5.5 Amounts of foods within the same food group that count as an ounce- or cup-equivalent can differ significantly because some foods are more concentrated sources of nutrients and other foods contain more air or water. Can you identify two foods from the same food group that require different amounts to equal a ½ cup-equivalent?