1. Fruit
 1 Cup of Fruit =
o 1 small apple
o 1 large banana
o 32 grapes
o 1 large orange
The amount of each component
needed on MyPlate will vary
depending on your age, gender, and
physical activity level.
Vegetables
 1 Cup of Veggies =
o 2 medium carrots
o 3 spears of broccoli
o 2 cups of raw spinach
o 1 medium baked
potato
Grains
 1 Ounce of Grains =
o 5 whole wheat crackers
o ½ cup cooked oatmeal
o 1 corn tortilla
o ½ cup cooked rice
Protein
 Common Portion Sizes
o 1 small chicken breast (3oz)
o 1 can of tuna (3oz)
o 3 egg whites (2oz)
o 1 small lean hamburger (2-3oz)
Dairy
 Common Portion Sizes
o ¾ cup yogurt
o 1 slice of cheese
o ½ cup cottage cheese
o 1 cup of milk