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A Standard Selection of Foods & Portion Sizes

Grains:

Rice - 1/2 Cup Cooked
Pasta - 1 Full Cup Cooked
Bread - 1 Slice
Pita Bread 1/2 loaf
Cereal & Crackers - As Per Box
English Muffin - 1 Whole
Bagel - Large Fresh Baked - 1/2
Pancakes - 3 medium
Rolls - 1 Average
Tortilla - 1 medium
Waffle - 1 medium

Dairy:

Milk - 1 Cup/8 oz.
Yogurt - 1 Cup/ 8 oz.
Cottage Cheese - 1/2 Cup
Regular Hard Cheeses (Cheddar, Swiss, etc) - 1 Oz.
Ricotta Cheese - 1/3-1/2 Cup

Meat, Poultry & Fish:

Beef & Poultry - 3 1/2 Ounces
Fish - 31/2 Ounces

Vegetables:

Raw - 1 Cup
Cooked - Usually 1/2 Cup

Fruit:

Apples, Pear, Peaches, Oranges, Plums, etc. - 1 medium
Grapefruit - 1/2
Grapes - 10 Medium
Canteloupe - 1 Cup
Berries - 1 Cup
Raisens - 1/4 Cup
Cream Cheese - 2 Tablespoons

Fats:

Peanut Butter - 2 Tablespoons
Oil - 1 Tablespoon
Salad Dressings - 1 Tablespoon

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