Grain Products (bread, cereal, rice, pasta)

• 1 slice of bread
• 1 ounce of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice or pasta

Vegetables

• 1 cup of raw leafy vegetables
• 1/2 of other vegetables (cooked or chopped raw)
• 3/4 of vegetable juice

Fruits

• 1 medium apple, banana, orange
• 1/2 cup of chopped, cooked, or canned fruit

Milk Products (milk, yogurt, cheese)

• 1 cup of milk or yogurt
• 1 1/2 ounces of natural cheese
• 2 ounces of processed cheese

Meat and Beans (meat, poultry, fish, dry beans, eggs, nuts)

• 2-3 ounces of cooked lean meat, poultry or fish
• 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat; 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat