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Serving size equivalent details for 2005 USDA 'mypyramid' guideline.

For each food group, you must eat a number of servings for a balanced diet. The serving size gives you the actual amount to eat
Grains

Fruits

Vegetables

Milk

Meats, Beans, Nuts

Oils & Fats

Grains Serving size: One Ounce Equivalence
Traditional
1 Roti made from 1/5th cup of flour (Whole wheat, Bajra, Jowar, Corn)
1 Dosa (10" cooked from 1/3rd cup of batter)
1 Idli (made from ¼ cup batter)
½ Naan
2 Kuttu malpua (3" diameter)
½ Cup of cooked Rice (made from 1 ounce of dry rice)
½ Cup Upma
½ Cup Poha
½ Cup of cooked Dalia, Oats (made from 1 ounce of grain)
American
1 Slice of bread from a 16 ounce loaf of bread
1 'mini' bagel
1 small 2" dinner biscuit
5 Whole wheat crackers
7 Saltines
½ English Muffin
1 Whole grain or Buckwheat 4½" diameter pancake
3 cups popped popcorn
½ Cup Cooked macaroni, spaghetti, linguine (made from 1 ounce of dry pasta)
1¼ cup puffed rice
1 Cup breakfast cereal flakes
1 Mexican flour or corn tortilla 6" diameter

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Fruits Serving size: One Cup Equivalence
1 Cup of fresh fruit sliced or cubed with edible parts (For example peeled banana slice, pitted and peeled mango)
1 cup of frozen fruit
1 cup of 100% unsweetened juice
½ cup of dried fruits (For example raisins, apricots)

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Vegetables Serving size: One Cup Equivalence
Dark Green Vegetables
1 Cup chopped cooked/raw broccoli
1 Cup cooked leafy vegetables (Spinach, Mustard Greens, Collards, Turnip greens, Kale)
1 Cup Saag (Spinach, Mustard Greens, Collards, Turnip greens, Kale)
2 Cups of raw leafy vegetables (Spinach, Romaine, watercress, endive, escarole)
Orange Vegetables
1 Cup raw or cooked carrots
1 Cup cooked pumpkin
1 Large baked Sweet potato (Sakarkandi)
1 Cup cooked winter squash (acorn, butternut, hubbard)

Legumes
1 cup cooked whole un-decorticated beans (Rajma, Mah, Cholay, Moong)
1 Cup Tofu (about 8 ounce)

Starchy Vegetables
1 Cup cooked corn kernels
1 Large ear of corn on the cob (Bhutta) 8 to 9" long
1 Cup cooked or raw green peas (Mattar)
1 Cup cooked white potatoes
1 medium size (2½ to 3" diameter) baked or boiled potato
20 medium French fries (2½ to 4" long)

Other Vegetables
1 Cup cooked bean sprouts
1 Cup chopped raw or cooked Cabbage (Band Gobi)
1 Cup pieces of raw or cooked Cauliflower
1 Cup diced raw or cooked Celery (2 large stalks 11 to 12" long each)
1 Cup raw sliced, grated or chopped Cucumber
1 Cup cooked Green or wax beans
1 Cup cooked chopped or raw green or red bell pepper (Simla Mirch)
1 Large green or red bell pepper (Simla Mirch) 3 diameter 3¾" long
2 cups raw shredded or chopped lettuce
1 cup raw or cooked mushrooms
1 cup raw or cooked chopped Onion
1 cup cooked, or raw chopped Tomato
1 Large raw Tomato 3"
1 cup 100% vegetable juice
1 cup cooked summer squash or zucchini

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Milk Serving size: One Cup Equivalence
1 Cup whole, low fat, fat free milk.
1 Cup Chach (Indian buttermilk with butter skimmed off)
1 Cup Lassi
½ Cup Evaporated milk
1 Cup Dahi (Yogurt)
1½ Ounce Hard cheese (Cheddar, Mozzarella, Swiss, Parmesean)
1/3rd cup of shredded cheese
2 Ounce processed American cheese
½ Cup Ricotta Cheese
2 Cups Cottage Cheese
1/3rd Cup Paneer
1½ Cup Ice cream ( One scoop equals 1/3rd cup)
2 Kulfi ( 3½ ounce molds)

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Meats , Beans, Nuts Serving size: One Ounce
This equivalence is easier to understand for Indians, by making a portion table. Let us assume you want a portion that equals 4 ounces. You can pick any one of the following items:
1. One cup of cooked whole beans. Examples: Rajma (Kidney beans), Cholay (Garbanzo beans), Mah ki Dal (Black matpe, black beans).
2. One ounce of dry nuts. Examples: 24 Almonds, or 48 Pistachios.
Remember, eight almonds will also have one teaspoon of oil.
3. One cooked quarter pound lean hamburger.
4. One cooked chicken breast half
5. One Salmon steak (4 to 6 ounce)
6. One can of drained Tuna.

Serving size: One Ounce Equivalence
Meats
One ounce of cooked beef, pork, skinless chicken, skinless turkey, fish.
Eggs
Each egg
Nuts & Seeds
½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
½ ounce of hulled and roasted seeds (pumpkin, sunflower, watermelon, cantaloupe, squash)
1 Tablespoon of peanut butter
1 Tablespoon of almond pre-soaked and ground paste
Legumes
¼ Cup of cooked Rajma, Cholay, Masoor, Mung, Toor, Urad
¼ Cup of Tofu (about 2 ounce packaged)
1 oz cooked tempeh cooked
¼ Cup roasted Soybeans, Cholay Garam, Mung crunch
2 Table spoon Hummus

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Oils & Fats Serving size: 1 teaspoon Equivalence
1 teaspoon of vegetable oil (Examples Canola, corn, cotton seed, Mustard seed, peanut, safflower, soybean, and sun flower. Each teaspoon equals 40 calories. This allowance should be adjusted for other foods such as nuts and spreads. Foods that are rich in oils and fats are as follow:

	Amount of food	Amount of Oil Servings/grams	Calories from oils	Total calories
Vegetable Oils	1 TBL	3 tsp/42g	120	120
Margarine (tran fat free)	1 TBL	2½ tsp/11g	100	100
Mayonnaise	1 TBL	2½ tsp/11g	100	100
Italian dressing	2 TBL	2 tsp/8g	75	85
Thousand Island dressing	2 TBL	2½ tsp/11g	100	120
Large olives	4	½ tsp/2g	15	20
Avocado	½ Medium	3 tsp/15g	130	160
Peanut butter	2 TBL	4 tsp/16g	140	190
Peanuts roasted	1 oz	3 tsp/14g	120	165
Cashews roasted	1oz	3 tsp/13g	115	165
Almonds roasted	1 oz	3 tsp/15g	130	170
Hazelnuts	1 oz	4 tsp/18g	160	185
Sunflower seeds	1 oz	3 tsp/14g	120	165

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