Meat the size of a deck of cards

3 ounces of canned meat

Fish the size of a smartphone

One egg

2 tbsp of hummus

½-ounce of nuts (about 12 almonds)

1 tbsp of peanut butter

¼ cup of beans or peas

¼ cup of pinto beans

Vegetable the size of a light bulb

2 cups of raw spinach or leafy greens

2 large stalks of celery or carrots

1 cup of fresh, frozen or canned vegetables

1 piece of fruit the size of a baseball or 2 small fruits, such as plums

1 cup of canned fruit, frozen fruit, or 100% fruit juice

½ cup of dried fruit

1 cup of green grapes

½ cup of cooked pasta, rice or oatmeal

1 slice of bread, ½ of a hamburger bun or ½ of an English muffin

1 cup of cereal or 5 crackers

1 small pancake or a small tortilla

Block cheese cut to the size of 2 dominoes, 1 slice from packaged cheese, or 1 ½ cheese sticks

1 cup of milk

1/3 cup of shredded cheese

1 cup of yogurt or 2 cups of cottage cheese

Did you know? 2 cups of cottage cheese are equal to one cup of milk or ¹⁄3 cup of shredded cheese.

(Servings: Based on a 2,000-calorie diet)