Menu
Breakfast
1 cup cereal
1 slice whole-wheat
toast
1 teaspoon jam
1/2
cup orange juice
1 cup milk
Lunch
2 tortillas
3/4
cup tomato
1/4
cup chopped
celery
3/4
cup red beans
2 ounces cheese
1 cup iced tea
3-19
This sample menu shows how you This sample menu shows how you
can include foods from the various groups in can include foods from the various groups in
your diet. your diet.
Dinner
1 cup rice or pasta
3 ounces tuna
8 sweet red
pepper rings
1 medium spinach
salad
1 tablespoon salad
dressing
1 cup cold water
Snack
4 small crackers or
a bowl of popcorn
1 cup yogurt topped
with a sliced
banana
1 small bag of baby
carrots
3-18
This chart lists the amounts of food This chart lists the amounts of food
equivalent in size for fi ve of the food groups. equivalent in size for fi ve of the food groups.
Grains Group
Food Group Amount Equivalents
1 slice of bread
1 cup ready-to-eat cereal
1/2
cup of cooked cereal,
rice, or pasta
1 ounce-
equivalent =
Dairy Group
Protein Foods Group
1 ounce of lean meat,
poultry, or fi sh
1 egg
1 Tbsp. peanut butter
1/4
cup cooked dry beans
1/2
ounce of nuts or seeds
1 ounce-
equivalent =
1 cup = 1 cup milk or yogurt
11/2 ounces of natural
cheese
2 ounces of process
cheese
1 cup raw or cooked fruit
1/2
cup dried fruit
1 cup fruit juice
1 cup =
1 cup = 1 cup raw or cooked
vegetables
2 cups raw leafy
vegetables
1 cup vegetable juice
Vegetable Group
Fruit Group
It is very easy to meet or exceed the
amount of food you need from the protein
foods group. Notice in 3-19 that beans
served for lunch and tuna at dinner equal
six 1 ounce-equivalents. To reach seven
1 ounce-equivalents, eat more beans or
tuna or add an egg at breakfast.
The salad dressing at dinner provides
the oil needed. Empty calories are provided
by the jam at breakfast and sugar added to
the iced tea at lunch.
You might wonder what to do with
foods like pizza, tacos, and sandwiches.
These foods are made from a mixture of
Chapter 3 Your Nutrition Toolbox 65
Copyright Goodheart-Willcox Co., Inc.