The amount of food that count as one serving is listed below.
You eat a large portion,count it as more than one serving.Be sure to eat at least the lowest number of servings from the five major food groups listed below.You need them for vitamins,minerals,carbohydrates and proteins they provide.
Milk,Yoghurt and Cheese- 1cup of milk or yoghurt or 45gms of cottage cheese/paneer.
Dry Beans- ½ cup of cooked dried beans
Vegetables- 1cup of raw leafy vegetables or ½ cup of other vegetables (cooked or chopped raw),3/4 cup of vegetable juice.
Fruits- 1 medium apple,banana,orange or ½ cup of chopped,cooked or canned fruit or ¾ cup of fruit juice.
Bread,Cereal,Rice and Pasta- 1 slice of Brown Bread or 30gms of ready-to-eat Whole Cereal or ½ cup of cooked Whole Cereal,or Brown Bread