PORTIONS | FOOD GROUPS | EXAMPLES |
Breakfast | ||
½ of your plate | Vegetables and fruits | Apple slices and orange sections |
¼ your plate | Whole grain foods | Bran muffin |
¼ your plate | Protein foods | Scrambled egg |
Healthy drink/extra | Protein foods | Glass of milk (1%, 2% or skim) |
Snack | ||
½ of your snack/small plate | Vegetables and fruits | Grapes |
¼ your snack/small plate | Whole grain foods | Whole grain roll |
¼ your snack/small plate | Protein foods | Peanut butter |
Healthy drink | Water | Water |
Lunch | ||
½ of your plate | Vegetables and fruits | Tossed salad |
¼ your plate | Whole grain foods | Whole wheat bread |
¼ your plate | Protein foods | Canned tuna |
Healthy drink/extra | Protein foods | Glass of milk (1%, 2% or skim) |
Snack | ||
½ of your snack/small plate | Vegetables and fruits | Carrot sticks |
¼ your snack/small plate | Whole grain foods | Whole grain crackers |
¼ your snack/small plate | Protein foods | Hummus dip |
Healthy drink | Water | Water |
Supper | ||
½ of your plate | Vegetables and fruits | Broccoli and carrots |
¼ your plate | Whole grain foods | Whole grain rice |
¼ your plate | Protein foods | Steak |
Healthy drink | Water | Water |
Extra | Vegetables and fruits | Canned peaches |
Snack | ||
½ of your snack/small bowl | Vegetables and fruits | Banana slices |
¼ your snack/small bowl | Whole grain foods | Whole grain cereal |
¼ your snack/small bowl | Protein foods | Milk (1%, 2% or skim) |