In general, one Food Guide Serving of grain products is a slice of bread (35 g), half a bagel (45 g), half a flatbread (35 g) such as tortilla, pita, 125 mL (1/2 cup) of cooked rice or pasta or 30 grams of cold cereal. Because the volume (mL) of cereal that is equivalent to 30 grams varies depending on the type of cereal, you should refer to the nutrition facts table on the packaging. It will state the equivalent volume for 30 grams of the cereal in milliliters (mL) or cups. You need to become familiar with the amount of food that makes up one Food Guide Serving of grain products. A pasta meal in a restaurant or at home can easily add up to four Food Guide Servings or more of grain products, depending on the portion size and whether bread is part of the meal. You can use a measuring cup to see what one or two Food Guide Servings of grains such as rice and pasta look like when served on a plate or in a bowl.

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