Serving Size Examples

Grains

• 1 slice of wholegrain bread
• 1/2 bun, small bagel or English muffin
• 4 small crackers or 1 tortilla
• 1 oz ready-to-eat wholegrain cereal
• 1/2 cup cooked cereal, rice or pasta

Vegetables

• 1 cup raw leafy vegetables
• 1 1/2 cups raw chopped vegetables
• 1/2 cup cooked vegetables
• 1/2-3/4 cup vegetable juice

Fruits

• 1 medium apple, orange, banana
• 1/2 cup canned fruit (in own juice)
• 1/4 cup dried fruit
• 3/4 cup fruit juice (unsweetened)
• 1/4 medium avacado

Milk

• 1 cup (8 fl. oz) milk/soy (enriched)/yogurt
• 1 1/2 oz cheese or 1/2 cup cottage cheese

Meat & Beans

• 2-3 oz (cooked) lean meat/poultry/fish
• 2 eggs or 7 oz of tofu or 1/4 cup nuts
• 1 cup (cooked) dried beans or chickpeas
• 4 Tbsp peanut butter or 1/2 cup nuts/seeds