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 |