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1 Milk (based on nonfat or 1% milk and 1Starch (grains & starchy vegetables)
yogurt) ½ cooked cereal, grain or starchy
1 cup milk vegetable
6oz yogurt (2/3 cup) 1/3 cup cooked rice or pasta
1 Non-Starchy Vegetable 1 oz bread (1 slice)
½ cup cooked vegetables ¾ to 1 oz. most snack foods
½ cup vegetable juice 1 Meat (based on a combination of lean &
1 cup raw vegetables medium fat)
1 Fruit 1 oz meat, poultry or fish
½ cup canned (packed in fruit juice) 1 egg
or frozen fruit 1 oz cheese
1 small fresh fruit (¾ to 1 cup) 1 Tbsp. peanut butter
½ cup unsweetened fruit juice ½ oz. beef jerky
2 Tbsp. dried fruit 1 Fat
1 tsp. solid fat or oil
1 Tbsp. salad dressing