Fruits
1-1/2 to 2 servings
Examples of one serving:
1 medium apple
1 medium orange
1 medium banana
1 cup chopped fruit
1 cup 100% fruit juice (pasteurized)
1/2 cup dried fruit
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Vegetables
2-1/2 servings
Examples of one serving:
2 cups leafy greens
1 cup raw or cooked cut-up vegetables
1 cup vegetable juice (pasteurized)
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Grains & Cereals*
6 servings
Examples of one serving:
1 slice bread
1/2 cup cooked rice
1/2 cup cooked cereal
1/2 cup pasta
1 cup cold cereal
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Dairy**
3 servings
Examples of one serving:
1 cup milk
1 cup yogurt
1-1/2 ounces natural cheese
2 ounces processed cheese
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Protein***
5 to 5-1/2 servings
Examples of one serving:
1 egg
1 ounce of meat, poultry, or fish
1/2 cup cooked beans
1 tablespoon peanut butter
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Fluids
8 or more 8-ounce glasses
Examples:
Water
Diluted juices: Apple, orange, cranberry
Mineral water
Clear soups, broth
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