• 1 slice bread
• 1/2 cup cooked rice or pasta
• 1/2 cup cooked cereal
• 1 ounce ready to eat cereal
• 1/2 bagel, English muffin, Kaiser roll

• 1 cup leafy raw vegetables (lettuce, spinach, kale)
• 1/2 cup cooked, raw or canned vegetable

• 1 piece medium fruit (apple, orange, banana, pear)
• 3/4 cup or 6 oz. of juice
• 1/2 cup canned fruit
• 1/2 cup diced fruit (melon, grape)
• 1/4 cup of dried fruit

Dairy
(2-3 daily)
*choose low fat

• 1 cup or 8 oz. Milk or yogurt
• 1 1/2 oz. Cheese
• 1/2 cup cottage cheese
• 1/2 cup ice cream

• 2 1/2 to 3 oz. cooked lean meat, poultry, fish without skin
• 1 oz. lean meat = 1/2 cup cooked beans
• 1 egg
• 2 tbs. peanut butter