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The following all count as 1 ounce equivalent: 1 ounce of cooked use lean meat, poultry, or fish ½ use cup of cooked, dry beans* ½ cup of tofu or 2½-ounce soyburger 1 egg 2 tablespoons of peanut butter 1/3 cup of nuts *Dry beans, peas, and lentils can be counted as servings in either the Meat and Beans group or the Vegetable group. As a vegetable, ½ cup of cooked, use dry beans counts as 1 serving. As a meat substitute, ½ cup of cooked, dry beans counts as 1 ounce of meat. Box 3. Mixed dishes - How do they contribute to Pyramid food groups? NOTE: The values listed are estimates based on how these foods are often prepared. The amounts in an item you eat may be more or less than these examples. Food and sample portion Grains Group Vegetable Group Fruit Group Milk Group Meat and Beans Group (oz. equiv.) Fat, % Daily Value* Cheese pizza (2 medium slices) 2-½ ½ 0 ½ 0 19 Lasagna (1 piece 3½" by 4") 1-½ ½ 0 ½ 1 23 Macaroni and cheese (1 cup, made from packaged mix) 2 0 0 ½ 0 30 Tuna noodle casserole (1 cup) 1-½ 0 0 ½ 2 29 Spinach quiche (1 piece) 1 ½ 0 ½ ½ 40 Chicken pot pie (8 oz.
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