Category	Recommended servings per day for adults	Serving size
Fruits	3 to 4	1 medium apple, banana, or orange
		1/2 cup of chopped, cooked, or canned fruit
		1/2 cup of 100 percent fruit juice
Vegetables	4 to 5	1 cup of raw leafy vegetables
		1/2 cup of other cooked or raw vegetables, chopped
		1/2 cup of 100 percent vegetable juice
Grains	6 to 8	1 slice of whole grain bread
		1 ounce of whole grain ready-to-eat cereal
		1/2 cup of whole grain cooked cereal, rice, pasta, etc. (e.g., oatmeal, bulgur, brown rice, buckwheat)
Beans and nuts	4 to 5 servings per week	1/2 cup of cooked dry beans
		2 tablespoons of reduced-fat peanut butter
		1/3 cup of nuts
Dairy foods	2 to 3	1 cup of fat-free or low-fat milk or yogurt
		1 1/2 ounces of reduced-fat natural cheese
		2 ounces of reduced-fat processed cheese
Meats and eggs	6 ounces or less	1 ounce of cooked lean meat, poultry, fish
		1 egg