1 slice of bread 1/2 pita bread 1 small tortilla 1/2 bagel, hamburger or hot dog bun 1/2 dinner roll or english muffin 4 saltine crackers 3 fig bar cookies		1 pancake or waffle 3/4 cup (1 ounce) of ready-to-eat cereal 1/2 cup of cooked cereal 1/2 cup of cooked pasta 1/2 cup of cooked rice 1/2 cup of cooked barley, bulgur or couscous
	If you eat a larger portion, count it as more than 1 serving. For example, a dinner portion of spaghetti would count as 2 or 3 servings of pasta.
			1 cup of milk or yogurt 1 1/2 ounces of natural cheese 2 ounces of process cheese
	1 medium apple, banana, orange or kiwi 12 grapes 1/2 cup of strawberries or other berries 1/2 cup of cut-up fruit such as melon 1/2 cup cut-up of fresh fruit salad		1/2 cup of cooked or canned fruit 1/4 cup dried fruit (raisins, prunes, apricots or dates) 3/4 cup or 6 ounces of fruit juice
	3 to 5 spears of broccoli 7 or 8 baby carrots or carrot sticks 1 ear of corn on the cob 6 spears of asparagus 1 medium fresh or stewed tomato 1 cup raw, leafy vegetables such as romaine or green leaf lettuce		4 dark green lettuce leaves 1/2 cup raw or cooked vegetables such as broccoli, cauliflower or zucchini 1 medium baked potato 3/4 cup or 6 ounces of vegetable juice such as tomato juice
			2-3 ounces of cooked lean meat 2-3 ounces of cooked poultry 2-3 ounces of cooked fish 1 egg
	A cooked 3-ounce serving of meat, fish, or poultry is about the size of a deck of cards.
			1/2 cup of cooked dry beans 1 ounce of nuts
	2 tablespoons of peanut butter count as 1 ounce of lean meat.
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