It’s not just about what you eat, but how much you eat.

Meats and Proteins

(~2-3 servings):

2-3 ounces of beef, poultry, or seafood

2-3 ounces tofu

2 tablespoons of nuts

1 tablespoon nut butter

½ cup cooked beans

1 egg


(~3-5 servings):

½ cup cooked vegetables

1 cup leafy greens or salad greens

1 cup raw vegetables such as baby carrots (about 7 or 8 pieces=1 cup)

1 small potato or sweet potato (about the size of a computer mouse)

¾ cup vegetable juice

Fruits (~2-3 servings):

1 medium-sized piece of fruit (about the size of a baseball)

½ cup grapes or berries

½ cup diced fresh fruit

¼ cup dried fruit (raisins, prunes, dried apricots)

6 ounces 100% fruit juice

Breads and Grains (~5-8 servings per day):

1 cup dry cereal or oatmeal

1 slice bread

½ cup cooked rice, pasta, or cereal

1 cup popcorn

Dairy (~2-3 servings):

1 cup milk

1 slice cheese or 2 tablespoons shredded cheese

1 cup yogurt

½ cup ice cream or frozen yogurt

2 tablespoons salad dressing

Fats and Oils (1-2 servings):

1 tablespoon butter, oil, or mayonnaise

Source: Based on information from