1 slice of bread or tortilla (1 ounce)
1/2 bagel or 1/2 English muffin or 1/2 pita (1 ounce)
1 ounce of ready to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
Vegetables
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
1/2 cup of vegetable juice
(Some diets put raw leafy vegetables into a "free use" category - eat as much as you want of leaf lettuce, celery, radishes)
Fruit
1 medium apple, banana, orange
1 cup berries, cubed melon
1/2 cup of chopped, cooked, or canned fruit
1/2 cup of fruit juice
Milk, Yogurt, and Cheese
1 cup milk
1 cup yogurt (artificially sweetened)
3/4 cup plain yogurt
1/4 cup cottage cheese or ricotta
1 ounce cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish (3 oz. is about the size of a deck of cards)
1 - 1 1/2 cup of cooked beans.
4-6 tablespoons of peanut butter or 1 cup of nuts.
2-3 eggs
Fats
1 teaspoon oil, butter, margarine, mayonnaise
1 tablespoon salad dressing, cream cheese
Based on National Institutes of Health (1998) and American Diabetic Association Exchange List.
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