Food Choices for It all adds up!

Key: (1 OZ EQ.) means (equals 1 ounce equivalent), C = cup

Note: You may choose a food item more than once. For example, you will need two slices of bread for a sandwich.

Grains 6 ounces

1 C white rice (2 OZ EQ.) Kaiser Roll (2 ½ OZ EQ.)

Flour Tortilla (2 OZ EQ.) 7 saltine crackers (1 OZ EQ.)

1 C cornflakes (1 OZ EQ.) 1 piece cornbread (2 OZ EQ.)

5 whole wheat crackers (1 OZ EQ.) 1 slice whole wheat bread (1 OZ EQ.)

1 C whole wheat cereal (1 OZ) ½ C oatmeal (1 OZ EQ.)

Fruit 1 ½ cups

1 large banana (1 cup EQ.) ½ C fruit cocktail ( ½ cup EQ.)

1 small orange ( ½ cup EQ.) 1 medium bunch (50) grapes (1 ½ cup EQ)

½ peach ( ½ cup EQ.) ½ cup strawberries ( ½ cup EQ.)

1 cup 100% fruit juice (1 cup EQ.) 1 small apple (1 cup EQ.)

Vegetables 2 ½ cups

½ baked potato ( ½ cup EQ.) 6 baby carrots ( ½ cup EQ.)

1 cup romaine lettuce ( ½ cup EQ.) 1 large sweet potato (1 cup EQ.)

½ cup beans ( ½ cup EQ.) ½ cup raw zucchini ( ½ cup EQ.)

½ cup cooked corn ( ½ cup EQ.)

Milk 3 cups

8 oz yogurt (1 cup EQ.) 1/3 cup shredded cheddar (1 cup EQ.)

2 slices Swiss cheese (1 cup EQ.) ½ cup chocolate milk ( ½ cup EQ.)

½ cup frozen yogurt ( ½ cup EQ.) 8 oz fat-free milk (1 cup EQ.)

Meat and Beans 5 ounces

6 think slices of ham (2 OZ EQ.) 1 small chicken breast (3 OZ EQ.)

1 tablespoon peanut butter (1 oz EQ.) 25 almonds (2 OZ EQ.)

1 ounce mixed nuts (2 OZ EQ.) 4 ounce pork chop (4 OZ EQ.)

½ cup beans (2 OZ EQ.)

Non-profit Tax ID # 203478467