1. How much is a portion?

2. PROTEIN (meat) ***3 oz. meat is like a deck of cards Need 5 oz. daily
One Serving:
1 oz. lean meat, poultry, or fish
1 Tbsp. peanut butter
¼ cup cooked beans
½ oz. nuts or seeds
1 egg

3. VEGETABLES 1 cup vegetables = light bulb Need 3 servings daily
One Serving:
1 cup raw or cooked
2 cups leafy greens

4. FRUIT 1 cup fruit = tennis ball Need 4 Servings Daily One Serving:
1 medium piece of fruit
1 cup cut fresh fruit
½ cup dried fruit
1 cup fruit juice

5. Grains: BREAD and Cereal
1 cup cereal = baseball
1 oz. bread = CD
6 oz. daily
One Serving:
1 slice bread
½ bagel
1 tortilla
½ cup cooked rice or pasta
1 cup ready-to-eat cereal
½ cup cooked cereal (oatmeal)

6. DAIRY 1 cup dairy = 8 fl.oz = school lunch carton
1.5 oz. cheese = 6 dice
Need 3 cups daily
One Serving:
1 cup milk
1.5 oz hard cheese
½ cup ice cream
2 cups cottage cheese
1/3 cup shredded cheese
1 cup yogurt

7. OILS
1 tsp. oil = a quarter