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| Fruit Servings |
1 medium apple, banana, orange
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or -
½ cup of chopped, cooked, or canned fruit |
| Vegetable Servings |
1 cup of raw, leafy vegetables
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or -
½ cup of other cooked or raw vegetables, chopped |
| Grains |
1 ounce of ready-to-eat cereal
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or -
½ cup of cooked cereal, rice, or pasta |
| Beans and nuts |
½ cup of cooked dry beans
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or -
2 tablespoons of peanut butter
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or -
1/3 cup nuts |
| Dairy foods and eggs |
1 cup of milk or yogurt
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or -
1 ½ ounces of natural cheese
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or -
2 ounces of processed cheese
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or -
1 egg |
| Meats |
| 2-3 ounces of cooked, lean meat, poultry, or fish |
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