1 slice bread
½ c. cooked rice, past or cereal
1 oz. ready-to-eat cereal
3-4 plain crackers (small)
½ hamburger/hotdog bun, muffin or bagel | ½ croissant (large)
½ doughnut or danish
1 small baked potato
1 pancake (4") |
Vegetables |
Milk/Dairy* |
½ c. chopped raw or cooked vegetables
1 c. raw leafy vegetables
¾ c. vegetable juice |
1c. milk or yogurt
1 oz. cheese (1 cubic in.)
½ c. frozen yogurt or ice cream
½ c. cottage cheese |
Fruits |
Water |
1 med. piece of fruit or melon wedge
¾ c. fruit juice
½ c. chopped, cooked or canned fruit
¼ c. dried fruit or raisins |
1 cup (8 oz.) |
Meats/Proteins 2 ½-3 oz. cooked lean beef, pork, lamb, veal, poultry or fish
1 oz. meat = ½ c. cooked beans - or 1 egg
- or 2 TBS. peanut butter
- or 1 c. nuts
*serving sizes are not equivalent in calcium content |
