The serving sizes suggested below are general nutritional guidelines.

Measurements

The relationship between volume measures and weight measures varies depending on the food, and the conversion to metric units is sometimes imprecise. In general, however, the following measurements are acceptable as equivalents.

If measuring by volume, in general:
1 tablespoon = 3 teaspoons = 30 grams
1 cup = 16 tablespoons = 8 ounces = 240 grams
1 quart = 4 cups = 32 ounces = 960 grams

If measuring by weight, in general:
1 ounce = 30 grams

Proteins

One protein serving equals:

• 1 ounce (30 grams) of all meats, poultry, and fish; 1.5 ounces (45 grams) white fish
• 1 egg
• 2 ounces (60 grams) of cottage cheese or ricotta cheese
• ¼ cup or 2 ounces (60 grams) of cooked beans
• 1 ounce (30 grams) of regular tofu or 2 ounces (60 grams) of soft/silken tofu
• 1 tablespoon (30 grams) peanut butter
• ½ ounce (15 grams) of nuts (peanuts, pistachios, soy, almonds, or other nut butters)

Starches/Grains

One starch/grain serving equals:

• 1 ounce (30 grams) of uncooked cereal
• 1 slice of whole grain bread
• ½ cup or 4 ounces (120 grams) of cooked potatoes, sweet potatoes, yams, winter squash, or other starchy vegetables
• ½ cup or 3 ounces (90 grams) cooked of other starches (rice, peas, corn, barley, millet, or quinoa)
• ½ cup or 4 ounces (120 grams) cooked beans

Fruits

One fruit serving equals:

• 1 moderate-size piece of fruit (6 to 7 ounces or 180 to 210 grams)
• 1 cup or 6 ounces (180 grams) of cut-up fresh fruit
• ½ cup (4 ounces or 120 grams) canned fruit packed in its own juice
• ¾ cup or 6 ounces (180 grams) frozen, unsweetened fruit (measured after thawing)

Vegetables

Only low-starch vegetables are usually used as vegetable servings. Starchy vegetables (corn, peas, winter squash, potatoes, etc.) are usually considered starch/grain servings. Vegetable servings may vary by weight. One vegetable serving equals:

• 1 cup measured by volume (4 ounces or 120 grams measured by weight) raw vegetables
• ½ cup measured by volume (3 ounces or 90 grams measured by weight) cooked vegetables

Milk/Milk Substitutes

One milk/milk substitute serving equals:

• 1 cup (8 ounces or 240 grams) of low-fat, unsweetened milk
• 1 cup (8 ounces or 240 grams) soy milk
• 1 cup (8 ounces or 240 grams) yogurt

Fats

One fat serving equals:

• 1 teaspoon of oil (5 milliliters) or butter (5 grams) that contains 5 grams of fat
• 1 ounce (30 grams by weight) of avocado
• fourteen medium-size black olives or ten medium-size green olives. Check label as serving sizes vary.
• 5 grams fat for mixed foods, such as salad dressing, mayonnaise, sour cream, or cream cheese. Check label as serving sizes vary.

Note on reading labels: We carefully read labels or ask about the ingredients to make sure the foods on our exclusion list are not in what we are eating. Some ingredients, such as sugar, are harder to exclude because there are many different names for sugar (for example, sucrose, dextrose, fructose, glucose, etc.), and it is found in so many foods. Some of us eliminate any item that contains our trigger foods, while others eliminate only the items in which the triggers are listed in the first four
ingredients.

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