BREAD, CEREAL, RICE AND PASTA

• 1 slice of bread
• 3 - 4 crackers
• 1/2 cup cooked cereals
• 1 cup dry cereals
• 1/2 cup cooked rice or pasta

FRUITS

• 1 melon wedge
• 1 medium size whole fruit
• 3/4 cup fruit juice
• 1/2 cup cooked or canned fruit
• 1/4 cup dried fruit (raisins,prunes, figs)

VEGETABLE

• 3/4 cup of vegetable juice
• 1 cup raw leafy vegetables
• 1/2 cup chopped or cut raw vegetables
• 1/2 cup cooked vegetables
• 1 small potato

MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS

• 2 1/2 - 3 ounces cooked lean meat, poultry or fish
• 1/2 cup cooked dry beans
• 1 egg
• 2 tablespoons peanut butter
• 1/2 cup nuts

MILK, YOGURT AND CHEESE

• 1 cup milk
• 1 1/2 ounces natural cheese
• 2 ounces processed cheese
• 2 cups cottage cheese
• 1 cup yogurt

FATS AND SWEETS

• Use sparingly