1 grain serving= 1 mini bagel (1 regular bagel = 4 grain servings) 1 slice bread 5-7 crackers (read the label to be sure) 1 packet instant oatmeal 3 cups popcorn 1 6-inch tortilla 1/2 cup cooked pasta, rice or noodles
	1 vegetable serving= 1/2 cup chopped raw veggies (like chopped tomato) 1 cup raw leafy veggies (like salad greens) 1/2 cup cooked veggies 6 baby carrots 1 small baked potato (the amount you can hold in one cupped hand)
	1 fruit serving= 1/2 cup chopped raw, canned, or frozen fruit 1 snack container (4oz) of applesauce or other fruit 1/4 grapefruit 16 grapes 6" banana 1 small piece of fresh fruit like an apple (smaller than your fist) 1/2 cup 100% fruit juice
	1 milk serving= 1 cup milk or yogurt 2 cups cottage cheese 2 ounces processed cheese (like American) 1 1/2 ounces hard cheese (cheddar, Swiss, parmesan) 2 snack cups (each 4 oz) pudding
	1 protein serving= a piece of meat, chicken, or fish the size of the palm of your hand (about 3 ounces cooked) 1 small can of tuna (3 ounces) 1 soy or veggie patty 2 eggs 1 cup bean, lentil, or split pea soup 3 ounces lunchmeat