½ bagel or bun
3-4 crackers
Small pancake or waffle
½ cup cooked rice or noodles
1 cup cold cereal or ½ cup hot cereal
ØLess
food: 5
ØMedium amount: 6
ØMore food: 7
_____
½ cup cooked vegetables
1 cup leafy vegetables (lettuce)
1 small baked potato (French fries do
not count)
3/4 cup vegetable juice
ØLess
food: 2½
ØMedium amount: 3½
ØMore food: 5
_____
½ cup berries or fruit slices
½ cup canned, frozen, or cooked fruit
1/4 cup dried fruit (raisins, apricots)
3/4 cup fruit juice (only 1 serving per
day)
ØLess
food: 2 ½
ØMedium amount: 3
ØMore food: 4
_____
1 cup yogurt (8 oz. container);
1 cup soy milk or yogurt
1 ½ oz. (one slice) cheese
1/4 cup grated cheese
ØLess
food: 2-3
ØMedium amount: 3
ØMore food: 3
_____
2-3 oz. cooked meat, chicken, or fish
(about the size of the palm of the hand)
2 eggs
3-4 T. Peanut butter
1 cup cooked beans
½ cup tofu or nuts
ØLess food: 2
ØMedium amount: 2
ØMore food: 2½
_____
1 Tbl. dressing, cream or coffee
creamer
1 tsp. mayonnaise, butter or margarine
1 small handful potato or other chips
Cake: 1 cupcake-sized piece
12 oz. soda pop
½ c. ice cream or sherbet
ØLess food: 1
ØMedium amount: 1½
ØMore
food: 2
_____