Grains: 3 ounces

Examples of 1 ounce of grains:

• 5 whole wheat crackers
• ½ English muffin
• ½ cup cooked oatmeal
• 1 cup breakfast cereal
• ½ cup cooked rice
• ½ cup cooked spaghetti
• 1 small (6 inch) tortilla
• 1 pancake 4 ½ inches in diameter

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Vegetables: 1 cup

Examples of 1 cup of vegetables:

• 2 cups of salad greens
• 12 baby carrots
• 1 medium (2 ½ to 3 inches in diameter) potato
• 2 large stalks of celery
• 1 large (3 inch in diameter) tomato

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Fruit: 1 cup

Examples of 1 cup of fruit:

• ½ large (3.25 inches in diameter) apple
• 32 seedless grapes
• 1 large (8-9 inch long) banana
• 8 large strawberries
• 2 large plums
• 1 small wedge (1 inch thick) watermelon

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Milk: 2 cups

Examples of 1 cup of milk:

• 8 oz container of yogurt
• 1 ½ oz of hard cheese
• 2 cups cottage cheese
• 1 ½ cups ice cream
• 3 slices processed cheese

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Meat and Beans: 2 ounces

Examples of 1 ounce of meat or beans:

• 1 egg
• 1 Tbsp of peanut butter
• ½ ounce of nuts or seeds
• ¼ cup baked beans
• ¼ cup tofu
• 2 Tbsp hummus

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Oils: 3 teaspoons

Examples of 1 tsp of oil:

• ½ Tbsp of peanut butter
• 1 Tbsp of mayonnaise
• 1 Tbsp of Italian dressing

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