Carbohydrates

1/2 bagel or english muffin
1 slice of bread
1/2 cup cooked rice, pasta or cereal
1 ounce ready-to-eat cereal
5-6 small crackers

Vegetables

1 cup leafy, raw vegetables
3/4 cup vegetable juice
1/2 cup of chopped raw or cooked vegetables

Fruit

1 medium piece of fruit
1/2 cup canned fruit
1/4 cup dried fruit
1/2 cup of fruit juice

Dairy

1 cup milk or yogurt
1/2 cup frozen yogurt or ice cream
1/2 cup cottage cheese
2 ounces of processed cheese

Meat

2 1/2 - 3 ounces of cooked, lean meat -- poultry or fish
1 egg
1/2 cup of cooked beans
2 tablespoons of peanut butter