MyPlate Study Set

What happens if one does not get enough dairy?

May develop osteoporosis (bones become brittle) due to calcium deficiency

Serving Size of Grain

½ cup cooked brown rice or other cooked grain

½ cup cooked 100% whole-grain pasta

½ cup cooked hot cereal, such as oatmeal

1 ounce uncooked whole grain pasta, brown rice or other grain

1 slice 100% whole grain bread

1 very small (1 oz.) 100% whole grain muffin

1 cup 100% whole grain ready-to-eat cereal

Serving Size of Protein

1 ounce of meat

1 ounce of poultry healthy protein serving size

1 ounce of seafood

¼ cup cooked beans

1 egg

1 tablespoon of peanut butter

½ ounce of seeds

½ ounce of nuts

Serving Size of Vegetables

1 cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)

1 cup cooked dried or canned beans, peas or lentils (preferably with no added salt)

2 cups raw or 1 cup cooked green leafy or salad vegetables

1 cup sweet corn or 1 large ear

1 medium potato or other starchy vegetables (sweet potato, taro or cassava)

1 medium tomato

Serving Size of Fruits

Apple: ½ large (3.25"diameter), 1 small (2.5" diameter), 1 cup sliced, chopped or cooked

Applesauce: 1 cup

Banana: 1 large (8-9" long) or 1 cup sliced

Cantaloupe: 1 cup of cubed melon or 2 medium wedges (about ¼ of a medium melon)

Grapes: 1 cup whole or sliced or 22 seedless grapes

Grapefruit: 1 medium (4" diameter) or 1 cup sectioned

Serving Size of Dairy

1 cup of milk

1 cup of yogurt

1 cup of soy milk

1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)

1 ounce of processed American cheese

2 cups cottage cheese

Grains (Daily Servings)

6-10 ounces

Dairy (Daily Servings)

3 cups

Vegetables (Daily Servings)

2 1/2 - 4 cups

Fruits (Daily Servings)

1 1/2 - 2 1/2 cups

Protein (Daily Servings)

5-7 ounces