1 medium apple, orange or banana

1/2 cup fruit (canned, cooked or raw)

1/2 cup (4 fluid ounces) 100% fruit juice

1/4 cup dried fruit (raisins, apricots or prunes)

Milk

1 cup milk or yogurt

2 ounces processed cheese (American)

1 1/2 ounces natural cheese (cheddar)

Meat and Beans

1 tablespoons of peanut butter counts as 1 ounce

1/4 cup nuts or 20-24 almonds

1 medium size egg

2-3 ounces of poultry, meat or fish (2-3 servings)

1/4 cup of beans

Tips on how to visually estimate 1 serving size