A serving of cooked vegetables is only one half cup, or about the size of three regular ice cubes, whereas a serving of fresh greens is one cup. French fries, which fall into the vegetable group, follow the same rule as other cooked veggies. That means one serving is half a cup, or no more than 10 to 12 fries depending on their size. A serving of fresh fruit is one-half cup, or half a fist full. That's about four average size strawberries.
Cheese is nutrient and calorie dense so one serving is one ounce or the size of four dice.
One cup of yogurt is a full serving , as is a cup of milk. Perhaps these visual hints will help you better judge next time you are serving up plates. At a fast food restaurant, the calorie saving can be substantial if you go for the regular size or child size, versus the king size. A super size cola has 500 calories, whereas a child size has 150. Super size fries have 460 calories and 25 grams of fat whereas the small size has 210 calories and 10 grams of fat.