One Serving Equals

Grains 1 slice bread

1 ounce ready-to-eat cereal (large handful or check the package label) 1/2 cup cooked cereal, rice, or pasta (similar to the size of an ice cream scoop)


1 medium apple or orange (size of tennis ball) 1 medium banana

1/2 cup cut-up, canned, or cooked fruit 3/4 cup 100% fruit juice


1 cup raw leafy vegetables (the size of your fist) 1/2 cup other vegetables, chopped (raw or cooked) 3/4 cup vegetable juice

Milk Products (choose low-fat varieties)

1 cup milk or yogurt

1 1/2 ounces natural cheese (the size of a pair of dice or pair of dominoes)

2 ounces low-fat processed cheese


2 to 3 ounces of cooked lean meat, poultry, or fish

(about the size of a deck of cards or the palm of your hand) The following also equal 1 ounce of meat: 1/2 cup cooked dry beans or legumes (ice cream scoop)

2 tablespoons peanut butter 1/3 cup nuts 1/2 cup tofu

Fats, Oils, and Sweets

(These foods add calories and are usually low in nutrients. Eat them sparingly.)

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