Whole Grains | Protein | Vegetables | Fruits | Dairy |
Whole-wheat bread
(2 slices)
160 calories | Shredded Chicken
(1 1/2 cup shredded/ about 2 ounces)
90 calories | Red (tomato, etc.)
(2 slices)
10 calories | Red (watermelon, etc.)
(1 cup)
50 calories | Skim Milk
(1 cup/8ouces)
90 calories |
Brown rice
(1/2 cup)
110 calories | Tuna
(1/2 cup/about 3 ounces)
100 calories | Orange (carrots, etc.)
(8 baby carrots)
30 calories | Orange (cantaloupe, orange, etc.)
(1 cup cubed)
50 calories | Flavored skim milk (e.g. chocolate)
(1 cup/8 ounces)
140 calories |
Quinoa
(1/2 cup)
110 calories | Kidney Beans
(1/2 cup/ about 1 1/2 ounces)
110 calories | Yellow (pepper, etc.)
(1/2 cup)
20 calories | Yellow (peach, etc.)
(1/2 cup slices packed in juice)
70 calories | Low-fat mozzarella cheese
(1/4 cup shredded/ about 1 ounce)
65 calories |
Barley
(1/2 cup)
100 calories | Turkey pepperoni
(17 pieces/ 1 ounce)
75 calories | Leafy greens
(spinach, etc.)
1 cup
10 calories | Green (pears, etc.)
(1 medium size)
100 calories | Cheddar cheese
(1 ounce)
110 calories |
Wild rice
(1/2 cup)
80 calories | Turkey Slices
(3 slices/3 ounces)
90 calories | Nonleafy greens
(celery, etc.)
(4 small stalks) | Purple (plum, etc.)
(1 medium size)
30 calories | Low-fat cottage cheese
(1/2 cup)
80 calories |
Bulgar
(1 cup)
150 calories | Peanut Butter
(2 tablespoons)
190 calories | Purple (eggplant, etc.)
(1 cup cubed)
35 calories | Blue (blueberries, etc.)
(1/2 cup)
40 calories | Low-fat yogurt
(1 cup/8 ounces)
150 calories |
Popcorn, air popped
(2 cups)
60 calories | Hard-cooked egg
(1 egg)
80 calories | White (onion, etc.)
(2 slices)
10 calories | White (banana, etc.)
(1 medium size)
105 calories | Soy milk (non-dairy)
(1 cup/8 ounces)
110 calories |
