Includes animal and vegetable foods a serving is 2-3 oz. cooked (boneless)of the following unless noted other otherwise.

• Bacon, 6 slices
• Beef: ground, roast, chopped  
• Canned fish: tuna, crab, etc.
• Clams, 4 large or 9 small   
• Crab
• Eggs, 2   
• Fish: fillet, steak  
• Fish: sticks, 4 
• Hot dogs, 2   
• Lamb: ground, roast, chopped 
• Lobster  
• Luncheon meat, 3 slices 
• Organ meats: liver, kidney, tongue
• Oysters, 10-15 medium
• Pork: ham, ground, roast, chopped
• Poultry: ground, roast  
• Rabbit
• Sausage links 4  
• Shrimp, scallops, 5-6 large
• Spareribs, 6 medium ribs
• Veal: ground roast, chopped

Milk & Milk Products
A serving is 8 oz. or 1 cup unless noted otherwise.

• Cheese: hard and semisoft (except blue, Camembert & cream), 1 ½ oz. 
• Cheese Spread, 2 oz. 
• Cottage Cheese, 1 1/3 cups
• Cow’s Milk: whole, nonfat, low fat, nonfat dry reconstituted, buttermilk, chocolate milk, cocoa made with milk.
• Cream Soups made with milk, 12 oz. Evaporated milk, 3 oz. Goat’s milk
• Ice Cream, ½ cup
• Ice milk
• Milkshake, 8 oz.
• Puddings, custard, flan
• Yogurt

Choose whole grains over enriched grainproducts and enriched products over non-enriched products.

• Brown rice, ½ cup
• Cereals, hot: oatmeal, cracked wheat, etc., ½ cup.
• Cereals, ready-to-eat: puffed oats, shredded wheat, granola, ¾ cup
• Wheat germ, 1 tbsp.
• Bread: 1 slice
• Cereals, hot: cream of wheat, cream of rice, cornmeal, ½ cup
• Cornbread, 1 piece (2” square)
• Crackers, 4
• Macaroni, noodles, spaghetti, cooked ½ cup
• Muffin, biscuit, dumpling, 1
• Pancake, 1 medium
• Rice, cooked, ½ cup
• Roll, bagel, 1
• Tortilla, corn 2
• Tortilla, flour, 1 large 
• Waffle, 1 large

Leafy Green Vegetables
A serving is 1 cup raw or ¾ cup cooked

• Asparagus
• Broccoli
• Brussels Sprouts
• Cabbage
• Dark, leafy lettuce: chicory, endive, escarole, red leaf, romaine.
• Greens: beet, collard, kale, mustard,
  spinach, Swiss chard, turnip
• Scallions
• Watercress

Vitamin-C Rich Fruits & Vegetables
Fresh, frozen or canned forms may be used although canned products have alower Vitamin C content.

Juices:  

• Orange, grapefruit, 4 oz.
• Tomato, pineapple, 12 oz
• Fruit juices and drinks-enriched with Vit. C, 6 oz. 

Fruits: 

• Cantaloupe, ½
• Grapefruit, ½  
• Guava, ¼ medium 
• Orange, 1 medium
• Papaya, 1/3 medium
• Strawberries, ¾ cup
• Tangerine, 2 small 

Vegetables:

• Bok choy, ¾ cup
• Broccoli, 1 stalk         
• Brussels sprouts, 3-4
• Cabbage, cooked, 1 1/3 cups 
• Cabbage, raw, ¾ cup
• Cauliflower, raw or cooked, 1 cup
• Greens: collard, kale, mustard,
• Swiss Chard, turnip greens, ¾ cup
• Peppers: green, red, ½ med.  
• Tomatoes, 2 medium
• Watercress, ¾ cup    

Other Fruits & Vegetables
A serving size is ½ cup either fresh, frozen or canned unless noted otherwise

Vegetables:

• Artichoke
• Bamboo shoots
• Bean sprouts: alfalfa, mung
• Beet
• Carrot
• Cauliflower
• Celery
• Corn
• Cucumber
• Eggplant
• Beans: green, Wax
• Hominy
• Lettuce: head, Boston, bib     
• Mushrooms
• Onions
• Parsnip
• Peas
• Pea Pods
• Potato
• Radishes
• Summer squash
• Sweet potato
• Winter squash
• Yam

Fruits:

• Apricot, fresh, 1 large
• Nectarine, 2 medium
• Peach, fresh, 1 medium
• Prunes, 4
• Pumpkin, ¼ cup
• Apple, 1 medium
• Banana, 1 small
• Berries
• Cherries
• Dates, 5
• Figs, 2 large
• Fruit cocktail
• Grapes
• Kumquats, 3
• Pear, 1 medium
• Pineapple
• Plums, 2 medium
• Raisins
• Watermelon