Milk and dairy

½ c (4 oz)

4-5 (16-20 oz total)

½ to ¾ (4-6 oz)

3-4 (24-32 oz total)

½-1 c (4-8 oz)

3-4 (24-32 oz total)

The following may be substituted for ½ c fluid milk: ½-¾ oz cheese, ½ cup yogurt, 2½ tbsp nonfat dry milk

Meat, fish, poultry, or equivalent

1-2 oz

2 (2-4 oz total)

1-2 oz

2 (2-4 oz total)

2 oz

3-4 (6-8 oz total)

The following may be substituted for 1 oz meat, fish, or poultry: 1 egg, 2 tbsp peanut butter, 4-5 tbsp cooked legumes

Vegetables (Cooked)

2-3 tbsp

4-5

3-4 tbsp

4-5

¼ to ½ c

3-4

Include one green leafy or yellow vegetable for vitamin A, such as carrots, spinach, broccoli, winter squash, or greens

Vegetables (Raw)^*

Few pieces

4-5

Few pieces

4-5

Several Pieces

3-4

Fruit (Raw)

½-1 small

½-1 small

1 medium

Include one vitamin C-rich fruit, vegetable, or juice, such as citrus juices, orange, grapefruit, strawberries, melon, tomato, or broccoli

Fruit (Canned)

2-4 tbsp

4-6 tbsp

¼-½ c

Fruit (Juice)

3-4 oz

4 oz

4 oz

Whole grain or enriched bread

½-1 slice

3-4

1 slice

3-4

1 slice

4-5

The following may be substituted for 1 slice of bread: ½ c spaghetti, macaroni, noodles, or rice; 5 saltines; ½ English muffin or bagel; 1 tortilla; corn grits or posole

Cooked cereal

¼-½ c

3-4

½ c

3-4

½-1 c

4-5

Dry cereal

½-1 c

3-4

1 c

3-4

1 c

4-5