Q: How many servings per day do I need from each food group
(2,000 calorie diet)?
A: You need the following:
Grain Group: should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grains
Vegetable Group: should provide 5 servings, or 2.5 cups
Fruit Group: should provide 4 daily servings, or 2 cups
Milk Group: should provide 3 cups/servings
Meat and Beans Group: should provide 5.5 ounce-equivalents or servings
Oils & Sugars: 6 teaspoons or less

Q: How much is a serving size or portion?
A: You can use the following everyday objectives to help you control portion sizes:
CD Case = 1 slice of bread (1 serving)
Deck of Cards = 3 ounces of meat (1 serving)
1-inch cube = 1 ounce of cheese (1 serving)
Tennis Ball = 1 cup of cooked rice or 15 grapes (1 serving)
Baseball = 1 (12 ounce) potato or 1 cup of cold cereal/cornflakes/granola (1 serving)
Nickel = 2 ounces of dry spaghetti which equals 1 cup of cooked spaghetti (1 serving)
Matchbook = 1 tablespoon of oil, salad dressing or mayo (1 serving)