Serving Sizes

One Vegetable Serving Equals:
1 cup fresh or frozen
1/2 cup "veggies from the shelf", such as all natural salsa, or tomato sauce
1/4 cup dried veggies


One Fruit Serving Equals:
1 cup fresh or frozen
1 med. piece, about the size of a baseball
1/2 cup canned, in natural juice (no sugar added)
1/4 cup dried, unsweetened or sweetened with 100% fruit juice


One Serving of Grain Equals:
1 standard loaf size slice of whole grain bread
1/2 whole grain English muffin or pita
1/2 cup cooked whole grain such as wild rice or whole wheat pasta
2 soft taco size whole corn tortillas
1/2 whole grain flour tortilla
1 serving hot or cold whole grain cereal or crackers
3 cups popcorn


One Serving of Lean Protein Equals:
1/2 cup cooked beans or lentils
1 cup organic skim milk
6 ounces plain nonfat yogurt
1/5 of a 14 oz. package of extra firm tofu
1 large whole egg
1/2 cup of nonfat cottage cheese
1/4 cup nonfat ricotta cheese
1 slice reduced fat cheese
1 reduced fat string cheese
1 ounce reduced fat shredded or crumbled cheese
3 ounces of seafood


One Serving of Plant Based Fat Equals:
1 tablespoon of oil or pesto
2 tablespoons of nuts, seeds, all natural nut butters
2 tablespoons olive tapenade
10 whole green or black olives
1/4 cup medium Hass avocado
1/4 cup semisweet or dark chocolate chips



From Cynthia Sass's Cinch Diet