5-12 Grain Servings
1 Slice of Bread, 1/2 Bagel or Pita, 1/2 Cup of Pasta or Rice, 1 Small Muffin
5-10 Fruit/Veg Servings
1 Medium Sized Fruit or Vegetable, 1 Cup of Salad, 1/2 Cup of Juice, 1/2 Cup of Canned or Frozen Fruits or Vegetables
Minimum 3 Dairy
Cup of Milk, 3/4 Cup of Yogurt, 50g of Cheese
2 Meat & Protien Alternatives
1-2 Eggs,2 Tbsp of Peanut Butter, 50-100g Fish/Poultry/Meat, 1/3 Cup of Tofu
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