How much is one serving size of meats and alternatives? For beans or tofu, 175 mL (3/4 cup) counts as one Food Guide Serving. A Food Guide Serving of meat and alternatives also includes 75 grams (2 ounces) of cooked fish, chicken, beef, pork or game meat. For general reference, a Food Guide Serving of cooked meat, fish or poultry is also about 125 mL (1/2 cup). Two eggs, 60 mL (1/4 cup) of nuts or seeds, and 30 mL (2 Tbsp) of peanut butter or nut butters are all equivalent to one Food Guide Serving. A full Food Guide Serving of meat and alternatives does not have to be eaten at every meal. In fact, having smaller amounts will allow people to enjoy a greater variety of foods from this food group.

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