Meat and Meat Alternatives

5.5 ounce equivalents (or the amount of a food that has a similar nutrition value as 5.5 ounces of meat)

Count as 1 ounce equivalent: 1 ounce lean meat, fish, or poultry; 1 egg; 1 slice lunch meat; 1 tablespoon peanut butter; 1/4 cup cooked kidney, pinto, or garbanzo beans.

Fruit Group—2 cups
Count as 1 cup: 1 cup (8 ounces) 100% juice; 1 large banana or orange; 1 small apple; 1 cup canned fruit. Include one Vitamin C source such as an orange or orange juice every day.

Vegetable Group—2.5 cups
Count as 1 cup: 1 cup cooked vegetables; 2 cups raw leafy vegetables; 1 cup (8 ounces) 100% juice. Include one serving of a dark green leafy vegetable every day.
Grain Group—6 ounce equivalents (or the amount of a food that has a similar nutrition value to 6 ounces of a grain)
Count as 1 ounce equivalent: 1 slice 100% whole grain bread; 1 cup whole grain, ready-to-eat cereal; ½ cup cooked cereal, rice, or pasta, ½ “mini” bagel, 1 small tortilla, 6 inches in diameter; 1 pancake, 4½ inches in diameter.
Oils and Solid Fats—use sparingly
Common portions: 1 tablespoon corn, safflower, or cottonseed oil; 1 tablespoon margarine; 1 tablespoon mayonnaise; 1 ounce nuts; and 4 large olives.
Most cakes, pies, cookies, soft drinks, sugar, honey, candy, jams, jellies, gravies, butter, and sour cream have either an oil or solid fat and may be loaded with simple sugars. Eat them in moderation; save them to eat only if you need extra calories after eating the basic needed foods.