208 Appendix B: Meal Planning Made Easy Fruit Group Examples (Includes Berries, Melons, and Fruit Juices) Food Item Serving Size Food Item Serving Size Raisins ⅛ Cup Apple Juice 6 oz Mango ¾ Cup Orange Juice 6 oz Blueberries 1 Cup Cranberry Juice 6 oz Cherries 1 Cup Plums 2 Plums Pineapple 1 Cup Kiwi 2 Kiwi (2” dia) Blackberries 1¼ Cup Apple 1 Apple (2¼” dia) Cantaloupe 1¼ Cup Orange 1 Orange (2¼” dia) Grapes 1¼ Cup Pear 1 Pear (2¼” dia) Honeydew 1¼ Cup Peaches 1 Peach (2⅔” dia) Strawberries 1½ Cup Banana 1 Banana (7-8”) Vegetable Group Examples (Includes Dark-Green, Red and Orange Vegetables, Starchy Vegetables, Beans and Peas) Food Item Serving Size Food Item Serving Size Corn ¼ Cup Bell Peppers ¾ Cup Edamame ¼ Cup Asparagus 1 Cup Lima Beans ¼ Cup Broccoli 1¼ Cup Sweet Potatoes ¼ Cup Green Beans 1¼ Cup White Potatoes ¼ Cup Kale 1¼ Cup Carrots ½ Cup Bean Sprouts 4 Cups Green Peas ½ Cup Bok Choy 4 Cups Spinach (Cooked) ½ Cup Collard Greens 4 Cups Acorn Squash ¾ Cup Avocado ¼ Avocado Beets ¾ Cup Tomatoes 1 Tomato (2¼” dia)
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