Grains

You need 5-10 ounces of grains a day.

The following count as 1 ounce of grains:

-1 slice of bread -6-inch tortilla

-​1/2 hot dog or -1/2 cup cooked cereal

hamburger bun

-1/2 cup cold cereal -1/2 cup of rice

-1/2 small bagel -1/2 cup of pasta

-1/2 English muffin

-5 whole wheat crackers ​

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​This shows 1 cup of cereal. About the size of a baseball. It count as 2 ounces of grain.

Vegetables

You need 2-4 cups of vegetables a day.

The following count as 1/2 cup of vegetables:

-1/2 cup of cooked vegetables.

-1/2 cup raw vegetables ​

-​1 cup raw leafy vegetables

-1/2 cup vegetable juice

-1/2 medium baked potato

-1/2 cup mashed potatoes

-1/2 cup tomato sauce

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​A cupped hand is 1/2 cup. A fist is 1 cup.

​Vegetable types

​Dark green/leafy:

collard greens, spinach, kale , broccoli, asparagus, peppers, green beans

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​Red/orange:

​red or orange peppers, butternut squash, pumpkin, carrots, sweet potatoes,

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​Starchy/beans:

​potatoes, corn, peas, chickpeas, lentils,

Fruits

You need 1 1/2 -2 1/2 cups of fruit a day.

​4 servings a day!!! -1/2 cup is one serving!

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The following count as 1/2 cup of fruit or 1 serving:

-1 small fruit (apple, orange, peach, pear)

-1/4 cup of dried fruit​

-​1/2 cup canned fruit

-1/2 cup 100% fruit juice

*REMEMBER whole fruit is best.​

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A fist is 1 cup.

Dairy

You need 3 cups of dairy a day.

The following count as 1 cups of dairy:

-1 cup of yogurt or milk (8 ounces)

-2 slices of cheese

-​1 cup of cottage cheese

-1 cup frozen yogurt

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A 1 cup/serving of yogurt is about the size of a baseball.

Protein

You need 5-7 ounces of protein/meat a day.

The following count as 1 ounce:

-1/4 cup of tofu

-1 egg​

-1/4 cup of cooked bean or peas

-​1 tablespoon of peanut butter

-1/2 ounce of nuts or seeds (12 almonds)

-1 ounce of poultry, fish, or lean meat ​

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A 1 serving of meat is about the size your palm and about 3 ounces.