Example: 1 slice white bread, 1/2 cup cooked white rice or regular pasta, 1/4 bagel or 1/2 English muffin, hamburger bun or pita bread, 3 cups (G and S)
Example: 1 slice whole grain bread, 1/2 cup cooked oatmeal, whole grain pasta, or cooked brown rice (G and S)
Example: 1 whole small or medium fresh fruit, 1/2 cup chopped, cooked, or canned fruit, 1/4 cantaloupe melon, 1/2 grapefruit, 3/4 cup (6oz.) fruit juice, 2 tbsp. raisins or diced dried fruit pieces (Fruit)
Example: 1 cup raw, leafy salad greens such as lettuce, 1/2 cup cooked vegetables, 1 cup chopped raw vegetables, 3/4 cup vegetable juice, 1/2 cup spaghetti sauce (NSV)
Example: 1/2 medium or 1/4 large baked potato with skin, 10 French fried potatoes (add 1/2 fat), 1/4 cup homemade potato salad, 1 cup squash, 1/2 cup yam or sweet potato pieces, 1/2 cup green peas (G and S)
Example: 1 cup (8 oz.) 4.5% fat whole milk, 3/4 cup plain or artificially sweeten whole milk yogurt, 1 cup kefir, 1/2 cup whole evaporated, milk
1 cup (8 oz.) nonfat or 1% milk, 1 cup fortified reduced-fat soy milk, 2/3 cup (6 oz.) plain or artificially sweetened nonfat yogurt
Example: 1 oz.., 1/4 cup shredded or 1 slice of American, cheddar, Monterey Jack, or Swiss cheese
Example: 1 slice or 1 oz. or 1/4 cup shredded Mozzarella, Feta, or 2 oz. Ricotta cheese
Example: 3 oz. pork spareribs, 3 oz. Polish sausage, pork, 3 oz. cooked turkey bacon, 1 (4.5 oz.) large hot dog
Example: 3 oz. cooked boneless pork chops, 3 oz. cooked ground lamb, 3 oz. cooked turkey bacon
Example: 3 oz. cooked ground turkey meat, 3 oz. cooked beef tenderloin, 3 oz. cooked lean boneless pork chops, 3/4 cup 4.5% fat cottage cheese, 3 oz. of flank steak or lean ham
Example: 3 oz. steamed, boiled or baked shrimp, 3 oz. steamed, boiled or baked crab, 3 oz. boneless chicken breast without skin, 3 oz. boneless light turkey meat roasted, without skin, 3 oz. sliced lean luncheon meat
Example: 3 oz. grilled, baked or broiled liver
Example: 3 oz. of higher fat fish such as mackerel or salmon
Example: 3 oz. of lean fish such as flounder, halibut, perch, pike, pollock, sea bass, sole, trout, tuna (fresh or canned in water)
Example: 1 vege-burger patty such as Griller or Garden burger (VLM)
Example: 1 whole egg
Example: 1/4 cup egg substitute, such as Egg Beaters Brand
Example: 3/4 cup cooked beans such as pinto beans, black beans, and lentils
Example: 4 oz. or 1/2 cup tofu, 3 tbsp. cooked soybeans or edamame (green soybeans)
Example: 2 tbsp. peanut butter, 1 oz. nuts such as almonds, walnut halves, or peanuts
Example: 2 tbsp. or 1/8 slice of a medium avocado, 1 tsp canola, olive or peanut oils, 8 large ripe black olives, 10 green stuffed olives
Example: 1 tbsp. regular mayonnaise or 2 tsp Miracle Whip salad dressing, 1 tsp corn, safflower, or other salad oils, 1 tbsp. regular or 2 tbsp. reduced-fat salad dressing, 1 tbsp. sunflower or pumpkin seeds
Example: 1 tsp, pat or 2 tsp whipped butter, 1 slice bacon or 1 tsp lard, 1 tbsp. regular cream cheese or sour cream
Example: 1 tsp stick margarine
1 tsp soft tub margarine or 1 tbsp. light (reduced-fat) margarine
Example: 6 oz. sugar sweetened soft drink or soda (1, 12 oz.. can is equal to 2 servings), 0.3 oz. candy such as jelly beans Skittles, 1 oz. brownie square, 1 tbsp. sugar (Sugar)
Example: 12 oz. can of beer, 4.5 oz. glass of wine, 1.5 oz. hard liquor
Example: 12 oz. can of cola, 1-cup coffee, and 1/2 serving energy drink
Example: 8 oz. or 1 cup of water