Here are some examples of a serving of fruits and vegetables:

• One medium fruit = about the size of your fist
• ½ cup of fresh, frozen or canned fruits and vegetables
• ¼ cup of dried fruit
• ¼ cup of 100% fruit juice
• ½ cup of vegetable juice
   

Here are some examples of a serving of whole grains:

• 1 slice whole-grain bread (such as 100% whole-wheat bread)
• 1 cup ready-to-eat, whole-grain cereal
• ½ cup cooked whole-grain cereal (such as oatmeal), brown rice or whole-wheat pasta
• 5 whole-grain crackers
• 3 cups unsalted, air-popped popcorn
• 1 6-inch whole-wheat tortilla
   

Here are some examples of a serving of protein:

• Piece of meat or fish about the size of a deck of cards
• Small chicken drumstick or thigh
• 2 thin slices of lean roast beef (each slice 3" x 3" x 1/4")
• ½ cup of legumes (such as lentils, beans and chickpeas)
• A small handful of nuts (such as almonds, walnuts and pistachios)
• Fat-free or low-fat milk or yogurt
• Fat-free or low-fat cheeses (such as Swiss or Cheddar)