Diet and Exercise Tips


Equivalent Amounts

Posted by Laurie Wasserman, Mar 08, 2009.
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FRUIT:

1/2 cup equivalent is:
  • 1/2 cup fresh, frozen or canned fruit
  • 1 medium fruit
  • 1/4 cup dried fruit
  • USDA: 1/2 cup fruit juice
  • DASH: 3/4 cup fruit juice
VEGETABLES:

1/2 cup equivalent is:
  • 1/2 cup of cut-up raw or cooked vegetable
  • 1 cup raw leafy vegetable
  • USDA: 1/2 cup vegetable juice
  • DASH: 3/4 cup vegetable juice
GRAINS:

1 ounce-equivalent is:
  • 1 slice bread
  • 1 cup dry cereal
  • 1/2 cup cooked rice, pasta, or cereal
  • DASH: 1 oz dry cereal
    • (1/2 to 1 1/4 cup depending on cereal type- check label)
MEAT AND BEANS:

1 ounce equivalent is:
  • 1 ounce of cooked lean meats, poultry, or fish
  • 1 egg
  • USDA: 1/4 cup of cooked dry beans or tofu, 1 tbsp peanut butter, 1/2 oz nuts or seeds
  • DASH: 1 1/2 oz nuts, 1/2 oz seeds, 1/2 cup cooked dry beans
MILK:

1 cup equivalent is:
  • 1 cup low-fat/fat-free milk or yogurt
  • 1 1/2 oz of low-fat or fat-free natural cheese
  • 2 oz of low-fat or fat-free processed cheese
OILS:

1 tsp equivalent is:
  • DASH: 1 tsp soft margarine
  • 1 tbsp low-fat mayo
  • 2 tbsp light salad dressing
  • 1 tsp vegetable oil
ADDED SUGAR EQUIVALENT:

1 tbsp added sugar equivalent is:
  • DASH: 1 tbsp jelly or jam
  • 1/2 oz jelly beans
  • 8 oz lemonade

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