| Types of Fruits | Amount = 1 serving |
|---|---|
| Apples | ½ large (3 ¼” diameter) 1 small (2 ¼” diameter) 1 cup, sliced or chopped, raw or cooked (no added sugar) |
| Applesauce | 1 cup 2 snack containers (no added sugar) |
| Banana | 1 cup, sliced 1 large (8″ to 9″ long) |
| Berries | 1 cup, whole, halved, or sliced, fresh or frozen |
| Cantaloupe | 1 cup, diced or melon balls |
| Grapes | 1 cup, whole or cut-up 32 seedless grapes |
| Grapefruit | 1 medium (4″ diameter) 1 cup, sections |
| Mixed fruit (fruit cocktail) | 1 cup, diced or sliced, raw |
| Orange | 1 large (3″ diameter) 1 cup, sections |
| Orange, mandarin | 1 cup |
| Peach | 1 large (2 ¾” diameter) 1 cup, sliced or diced, raw, cooked 2 halves 2 snack containers (no added sugar) |
| Pear | 1 medium pear (2 ½ per lb.) 1 cup, sliced or diced, raw cooked 2 snack containers (no added sugar) |
| Pineapple | 1 cup, chunks, sliced or crushed, raw, cooked 2 snack containers (no added sugar) |
| Plum | 1 cup, sliced raw or cooked 3 medium or 2 large plums |
| Watermelon | 1 small (1″ thick) 1 cup, diced or balls |
| Dried fruit | ½ dried fruit |
| 100% fruit juice (orange, apple, grape, grapefruit, etc.) | 1 cup |
| Types of Vegetables | Amount = 1 serving |
|---|---|
| Broccoli | 1 cup, chopped or florets 3 spears 5″ long raw or cooked |
| Greens: collard, mustard, turnip, kale | 1 cup, cooked |
| Raw leafy greens: spinach, romaine, watercress, dark green leafy lettuce, endive, escarole | 2 cups, raw 1 cup, cooked |
| Carrots | 1 cup, chopped or raw 2 medium size 1 cup baby carrots (about 12) |
| Pumpkin | 1 cup, mashed or cooked |
| Red Peppers | 1 cup, chopped, raw, cooked 1 large pepper (3″ diameter, 3 ¾” long) |
| Tomatoes | 1 large raw (3″) 1 cup, chopped or sliced, raw, canned, or cooked |
| Tomato juice | 1 cup |
| Sweet Potato | 1 large baked (2 ¼” or more diameter) 1 cup, sliced or mashed, cooked |
| Winter Squash (acorn, butternut) | 1 cup, cubed, cooked |
| Corn, yellow or white | 1 cup 1 large ear (8″ to 9″ long) |
| Green peas | 1 cup |
| White potatoes | 1 cup, diced or mashed 1 medium broiled or baked potato (2 ½” to 3″ diameter) |
| Bean Sprouts | 1 cup, cooked |
| Cabbage, green or purple | 1 cup, chopped or shredded raw or cooked |
| Cauliflower | 1 cup, pieces or florets raw or cooked |
| Celery | 1 cup, diced or sliced, raw or cooked 2 large stalks (11″ to 12″ long) |
| Cucumbers | 1 cup, raw, sliced, or chopped |
| Green or wax beans | 1 cup, cooked |
| Green peppers | 1 cup, chopped, raw, cooked 1 large pepper (3″ diameter, 3 ¾ “ long) |
| Lettuce, iceberg or head | 2 cups, raw, shredded, or chopped |
| Mushrooms | 1 cup raw or cooked |
| Onions | 1 cup, chopped, raw or cooked |
| Summer squash or zucchini | 1 cup, cooked, sliced, or diced |
| Types of Grains | Amount = 1 serving |
|---|---|
| Oat | ½ cup, chopped 1 ounce (1/3 cup), dry (regular or quick) |
| Whole wheat or bulgur (cracked wheat) | ½ cup cooked |
| Brown rice | ½ cup cooked |
| Couscous, quinoa | ½ cup cooked |
| Whole grain bread | 1 regular slice |
| Whole grain bagel | ½ large 1 mini |
| Whole grain tortillas or pita | 1 small |
| Types of Nut & Seeds | Amount = 1 serving |
|---|---|
| Nuts | 1 ounce of nuts (24 almonds, 48 pistachios, 14 walnuts halves) |
| Seeds | 1 ounce of seeds (pumpkin, sunflower, or squash seeds, hulled, roasted) |
| Nut Butters | 1 Tbsp nut butters (peanut butter, almond butter, etc. – no added sugar) |
| Types of Legumes | Amount = 1 serving |
|---|---|
| Dry beans and peas (i.e., black, garbanzo, kidney, white, pinto, or soy beans, or black-eyed peas or split peas) | 1 cup, whole or mashed, cooked |
| Tofu or tempeh | 3-4 ounces |
| Types of Protein | Amount = 1 serving |
|---|---|
| Seafood | 3-4 ounces cooked fish or shell fish 1 can of tuna, drained = 3-4 ounces 1 salmon steak = 4-6 ounces 1 small trout = 3 ounces |
| Eggs | 1 egg = 1 ounce 3 egg whites = 2 ounces 3 egg yolks = 1 ounce |
| Poultry | 3 ounces cooked chicken or turkey, without skin 3 sandwich slices of turkey 1 small chicken breast half = 3 ounces |
| Meats (limit) | 3-4 ounces cooked lean beef, pork, or ham 1 small lean hamburger = 2-3 ounces |
| Types of Dairy | Amount = 1 serving |
|---|---|
| Low-fat milk | 1 cup milk 1 half-pint container milk |
| Low-fat yogurt | 1 snack size container (6 ounces) ¾ cup |
| Low-fat cheese | 2 slices of cheddar, mozzarella, or Swiss *equivalent to ½ cup hard cheese ½ cup ricotta cheese ½ cup cottage cheese *equivalent to ¼ cup milk |