Amount
	Not in the last month	1 per month	2–3 per month	1–2 per week	3–4 per week	5–6 per week	1 per day	2+ per day	Medium serving size	S	M	L
FRUITS
Example: Rice	◦	◦	◦	◦	◦	•	◦	◦	¾ cup	◦	•	◦
Apples, applesauce	◦	◦	◦	◦	◦	◦	◦	◦	1 medium apple or ½ cup	◦	◦	◦
Apricots	◦	◦	◦	◦	◦	◦	◦	◦	2 medium fruit	◦	◦	◦
Bananas	◦	◦	◦	◦	◦	◦	◦	◦	1 medium fruit	◦	◦	◦
Cantaloupe	◦	◦	◦	◦	◦	◦	◦	◦	¼ melon	◦	◦	◦
Cherries	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Grapefruit	◦	◦	◦	◦	◦	◦	◦	◦	1 medium fruit	◦	◦	◦
Grapes	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Honeydew melon	◦	◦	◦	◦	◦	◦	◦	◦	¼ melon	◦	◦	◦
Kiwi	◦	◦	◦	◦	◦	◦	◦	◦	1 medium fruit	◦	◦	◦
Limes or lemons	◦	◦	◦	◦	◦	◦	◦	◦	1 lemon/lime	◦	◦	◦
Mango	◦	◦	◦	◦	◦	◦	◦	◦	½ mango	◦	◦	◦
Nectarines	◦	◦	◦	◦	◦	◦	◦	◦	1 medium fruit	◦	◦	◦
Oranges	◦	◦	◦	◦	◦	◦	◦	◦	1 orange	◦	◦	◦
Papaya	◦	◦	◦	◦	◦	◦	◦	◦	¼ papaya	◦	◦	◦
Peaches	◦	◦	◦	◦	◦	◦	◦	◦	1 medium fruit or ½ cup	◦	◦	◦
Pears	◦	◦	◦	◦	◦	◦	◦	◦	1 medium fruit or ½ cup	◦	◦	◦
Pineapple	◦	◦	◦	◦	◦	◦	◦	◦	¼ fruit	◦	◦	◦
Plums	◦	◦	◦	◦	◦	◦	◦	◦	1 medium fruit	◦	◦	◦
Raisins	◦	◦	◦	◦	◦	◦	◦	◦	¼ cup or small pack	◦	◦	◦
Strawberries	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Berries (Excluding strawberries)	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Tangerines	◦	◦	◦	◦	◦	◦	◦	◦	1 tangerine	◦	◦	◦
Watermelon	◦	◦	◦	◦	◦	◦	◦	◦	¼ melon	◦	◦	◦
VEGETABLES
Avocado	◦	◦	◦	◦	◦	◦	◦	◦	½ medium or ½ cup	◦	◦	◦
Broccoli	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Brussel sprouts	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Cabbage	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Carrots	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Cauliflower	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Celery	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Coleslaw	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Corn	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Greens (Swiss chard, kale, collard, turnip, or mustard greens)	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Spinach (cooked)	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Spinach (raw)	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Fresh tomatoes	◦	◦	◦	◦	◦	◦	◦	◦	1 medium or 4 slices	◦	◦	◦
Green beans	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Green peas	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Green pepper	◦	◦	◦	◦	◦	◦	◦	◦	¼ cup	◦	◦	◦
Green salad (iceberg lettuce only)	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Green salad (romaine or leaf lettuce)	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Jalapeno, sweet red, or chili peppers	◦	◦	◦	◦	◦	◦	◦	◦	¼ cup	◦	◦	◦
Mixed vegetables (frozen or canned)	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Onions and leeks	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Summer squash or zucchini	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Sweet potatoes or yams	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
CEREALS, GRAINS, NUTS, AND SNACKS
Almonds	◦	◦	◦	◦	◦	◦	◦	◦	¼ cup	◦	◦	◦
Peanuts	◦	◦	◦	◦	◦	◦	◦	◦	¼ cup	◦	◦	◦
Other nuts (e.g., Brazil, pistachio)	◦	◦	◦	◦	◦	◦	◦	◦	¼ cup	◦	◦	◦
Peanut butter	◦	◦	◦	◦	◦	◦	◦	◦	2 Tbsp.	◦	◦	◦
Cold cereal, fortified (e.g., Raisin Bran®	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Oatmeal (fortified, instant)	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Whole wheat bread or rolls (enriched)	◦	◦	◦	◦	◦	◦	◦	◦	2 slices or 1 medium roll	◦	◦	◦
MEATS, EGGS, AND DAIRY PRODUCTS
Liver (beef or chicken)	◦	◦	◦	◦	◦	◦	◦	◦	4 ounces	◦	◦	◦
Fish	◦	◦	◦	◦	◦	◦	◦	◦	4 ounces	◦	◦	◦
Cheese (excluding cottage and cream cheese)	◦	◦	◦	◦	◦	◦	◦	◦	1 slice, ¼ cup, shredded	◦	◦	◦
Cottage cheese	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Cream cheese	◦	◦	◦	◦	◦	◦	◦	◦	2 Tbsp.	◦	◦	◦
Eggs, whole	◦	◦	◦	◦	◦	◦	◦	◦	1 medium	◦	◦	◦
Fat-free milk	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Reduced-fat milk	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Whole milk	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Soy milk	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
MIXED DISHES AND SOUPS
Chili	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Macaroni and cheese	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Minestrone	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Pizza	◦	◦	◦	◦	◦	◦	◦	◦	1 slice of a 12″ pizza	◦	◦	◦
Spaghetti, lasagna, and other pasta with tomato sauce	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Stews with tomatoes	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Tomato soup	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
Vegetable soup	◦	◦	◦	◦	◦	◦	◦	◦	1 cup	◦	◦	◦
SAUCES, CONDIMENTS, AND OILS
Butter or margarine	◦	◦	◦	◦	◦	◦	◦	◦	2 pats or 2 teaspoons	◦	◦	◦
Mayonnaise, including low-fat	◦	◦	◦	◦	◦	◦	◦	◦	1 Tbsp.	◦	◦	◦
Ketchup	◦	◦	◦	◦	◦	◦	◦	◦	2 Tbsp.	◦	◦	◦
Tomato sauce (excluding pasta sauce)	◦	◦	◦	◦	◦	◦	◦	◦	½ cup	◦	◦	◦
Salsa	◦	◦	◦	◦	◦	◦	◦	◦	1 Tbsp.	◦	◦	◦
Olive oil	◦	◦	◦	◦	◦	◦	◦	◦	1 Tbsp.	◦	◦	◦
Safflower or corn oil	◦	◦	◦	◦	◦	◦	◦	◦	1 Tbsp.	◦	◦	◦
Soybean oil	◦	◦	◦	◦	◦	◦	◦	◦	1 Tbsp.	◦	◦	◦
Wheat germ oil	◦	◦	◦	◦	◦	◦	◦	◦	1 Tbsp.	◦	◦	◦
BEVERAGES
Apple juice or cider	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Carrot juice	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Cranberry juice (or Cran-blend juice)	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Grapefruit juice	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Fruit punch or lemonade	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Orange juice, unfortified	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Orange juice (Vitamin C-fortified)	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Orange juice (Fortified, other)	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Pineapple juice	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Tea (Iced or Hot)	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Tomato juice or V-8	◦	◦	◦	◦	◦	◦	◦	◦	8 oz. glass	◦	◦	◦
Red Wine	◦	◦	◦	◦	◦	◦	◦	◦	5 oz. glass	◦	◦	◦
Please answer these two important questions.
	Never or less than once per week	1–2 per week	3–4 per week	5–6 per week	1 per day	2 per day	3 per day	4 per day	5+ per day
In summary, how often did you eat vegetables in the past month, not counting potatoes, salad, or beans?	◦	◦	◦	◦	◦	◦	◦	◦	◦
In summary, how often did you eat fruits in the past month, not counting juices?	◦	◦	◦	◦	◦	◦	◦	◦	◦