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Vegetable . Recommended 3-5 servings dailyOne serving equals:1 cup of raw leafy vegetables1/2 cup of other vegetables (cooked or chopped raw3/4 cup of vegetable juice. Fruit. Recommended 2-4 servings dailyOne serving equals:1 medium apple, banana, orange1/2 cup of chopped, cooked, or canne
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1. Bread, Cereal, Rice, and Pasta Recommended 6-11 servings daily
One serving equals:
1/2 cup cooked rice or pasta
1 slice bread
1 cup ready-to-eat cereal
2. Vegetable Recommended 3-5 servings daily
One serving equals:
1 cup of raw leafy vegetables
1/2 cup of other vegetables (cooked or chopped raw
3/4 cup of vegetable juice
3. Fruit Recommended 2-4 servings daily
One serving equals:
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
4. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Recommended 2-3 servings daily
One serving equals:
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans = 1 oz lean meat
1 egg = 1 oz lean meat
2 tbsp peanut butter = 1 oz lean meat
5. Milk, Yogurt, and Cheese Recommended 2-3 servings daily
One serving equals:
1 cup of milk or yogurt
1 1/2 ounces of natural cheese
2 ounces of processed cheese
6. Fats, Oils, and Sweets Use Sparingly!