What is a “serving”?

                 

 

1 Cup (250mL/150g) = 2 Handfuls

½ Cup (125mL) = 1 Handful

1 Tablespoon = 1 Thumb

1 Slice = 1 Flat Hand

1 ½ Ounces = 2 Thumbs

 

Vegetables

1 cup raw leafy vegetables

½ cup raw, chopped or diced raw vegetable (ie. cucumber, tomato, carrots etc.)

½ cup cooked vegetable (ie. spinach, broccoli, carrots, zucchini, squash, tomato etc.)

½ cup frozen vegetable (ie. peas, carrots, spinach etc)

½ cup canned (rinsed and drained) vegetable

½ cup vegetable sauce (ie. tomato sauce)

1 cup vegetable soup  (ie. butternut squash soup) or unsalted vegetable Juice (ie. tomato juice)

  

Fruits

½ cup fresh, frozen, unsweetened canned fruit

1 medium apple, banana, pear, orange, peach etc.

½ large banana

2 small fruits (ie. plums, kiwi, apricots etc.)

½ cup cut-up melon

½ cup unsweetened dried fruit

  

Protein Rich Foods

 2.5-3 oz (75-90 g) cooked meat/poultry fish/seafood

1⁄2 cup ground meat or poultry cooked

1⁄2 cup (1⁄2 can) canned tuna or other fish/seafood

1⁄2 cup cottage cheese

150 g tofu (approx. one block)

2 eggs

1⁄2 cup cooked legumes (ie. beans, lentils)

1/3 cup hummus

2 tbsp of nut/seed butter

1/4 cup nuts/seeds

 

Whole Grain Foods

1 slice whole grain bread or 1/2 whole grain bagel

1 small whole grain bun or 1⁄2 large whole grain bun

1⁄2 cup whole grain breakfast cereal

3⁄4 cup hot cereal, cooked

1⁄2 whole grain English muffin

1⁄2 medium sized pita/tortilla/wrap

1 small roti or chapatti

1⁄2 cup cooked pasta/rice/quinoa/other grain

1⁄2 cup potato/yam/sweet potato/corn

1 medium sized whole grain pancake

1⁄4 cup wheat germ, cornstarch, flour, rolled oats

1 medium sized whole grain waffle

1 homemade-sized whole grain muffin

1 small whole grain granola bar

1⁄4 cup breadcrumbs

2 taco shells

20 g serving of crackers

3 cups plain popcorn popped

  

Calcium Rich Foods

1 cup milk

½ cup evaporated milk

1 ½ ounces hard block cheese (ie. cheddar, mozzarella, gouda etc.)

¾ cup yogurt or greek yogurt