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18 Cards in this Set
- Front
- Back
Fresh, frozen, or canned vegetables |
125 ml (1/2 cup) |
|
Leafy Vegetables |
Cooked: 125 ml (1/2 cup) Raw: 250 ml (1 cup) |
|
Fresh, frozen or canned fruits |
1 fruit OR 125 ml (1/2 cup) |
|
100% Fruit Juice |
125 ml (1/2 cup) |
|
Bread or Bagel |
1 slice bread (35 g) or 1/2 bagel (45g) |
|
Flatbread |
1/2 Pita of 1/2 Tortilla (35g) |
|
Cooked Rice, Pasta, Quinoa, Bulgur or Couscous |
125 ml (1/2 cup) |
|
Cereal |
Cold: 30g Hot: 175ml (3/4 cup) |
|
Milk OR Fortified Soy Beverage |
250 ml (1 cup) |
|
Yogurt OR Kefir |
175 g (3/4 cup) |
|
Cheese |
50 g (1 1/2 oz) |
|
Canned Milk (evaporated) |
125 ml (1/2 cup) |
|
Cooked Fish, Shellfish, Poultry or Lean Meat |
75 g (2 1/2 oz) OR 125 ml (1/2 cup) |
|
Cooked Legumes (Beans) |
175 ml (3/4 cup) |
|
Eggs |
2 eggs |
|
Tofu |
150 g OR 175 ml (3/4 cup) |
|
Peanut/Nut Butters |
30 ml (2 tbsp) |
|
Shelled nuts & Seeds |
60 ml (1/4 cup) |
