What counts as a cup or ounce?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalents.

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens (such as spinach and lettuce) can be considered as 1 cup from the vegetable group.
For the fruit group, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered 1 cup.

In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group. Focus on making low-fat or fat-free choices most of the time.

For protein, 1 ounce of lean meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.