 Fruit Group
1/2 cup equivalent is:
- 1 medium apple, banana,
orange
- 1/2 cup fresh, frozen or
canned fruit
- 1/2 cup 100% fruit juice
- 1/4 cup dried fruit
 Vegetable Group
1/2 cup equivalent is:
- 1 cup raw leafy vegetables
- 1/2 cup other vegetables,
cooked or chopped raw
- 1/2 cup vegetable juice
 Grain Group
1 ounce equivalent is:
- 1 slice bread
- 1 ounce ready-to-eat cereal (about 1 cup)
- 1/2 cup cooked cereal, rice or pasta
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 Lean Meat and Beans Group
1 ounce equivalent is:
- 1 ounce cooked lean meat,
poultry or fish
- 1 egg
- 1/4 cup cooked dry beans or tofu
- 1 tablespoon peanut butter
- 1/2 ounce nuts or seeds
 Milk Group
1 cup equivalent is:
- 1 cup low-fat/fat-free milk or yogurt
- 1 1/2 ounces low-fat or fat-free cheddar or other natural cheese
- 2 ounces low-fat or fat-free American or other processed cheese
 Oils Group
1 tsp. equivalent is:
- 1 tsp.soft margarine
- 1 Tbsp. low-fat mayo
- 2 Tbsp. light salad dressing
- 1 tsp. vegetable oil
(Note: 1 tsp. vegetable oil = 5 grams fat)
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