| PORTIONS | FOOD GROUPS | EXAMPLES |
| Breakfast | ||
| ½ of your plate | Vegetables and fruits | Grapefruit |
| ¼ your plate | Whole grain foods | Whole wheat bread |
| ¼ your plate | Protein foods | Peanut butter |
| Healthy drink/extra | Protein foods | Glass of milk (1%, 2% or skim) |
| Snack | ||
| ½ of your snack/small plate | Vegetables and fruits | Banana |
| ¼ your snack/small plate | Whole grain foods | Whole grain roll |
| ¼ your snack/small plate | Protein foods | Tuna |
| Healthy drink | Water | Water |
| Lunch | ||
| ½ of your plate | Vegetables and fruits | Orange |
| ¼ your plate | Whole grain foods | Whole wheat roll |
| ¼ your plate | Protein foods | Split pea soup |
| Healthy drink/extra | Protein foods | Glass of milk (1%, 2% or skim) |
| Snack | ||
| ½ of your snack/small plate | Vegetables and fruits | Berries |
| ¼ your snack/small plate | Whole grain foods | Whole grain cereal |
| ¼ your snack/small plate | Protein foods | Milk (1%, 2% or skim) |
| Supper | ||
| ½ of your plate | Vegetables and fruits | Stir fry veggies |
| ¼ your plate | Whole grain foods | Whole grain noodles |
| ¼ your plate | Protein foods | Broiled chicken |
| Healthy drink | Water | Water |
| Extra | Vegetables and fruits | Applesauce |
| Snack | ||
| ½ of your snack/small bowl | Vegetables and fruits | Banana (to wrap in tortilla) |
| ¼ your snack/small bowl | Whole grain foods | Whole wheat tortilla |
| ¼ your snack/small bowl | Protein foods | Peanut butter (spread on tortilla) |
| Healthy drink | Water | Water |
