½ cup Frosted Mini-Wheats® 

½ cup cooked oatmeal

½ cup Grape-Nuts®

¾ cup bran flakes

3

2

5

5       

1 cup raisin bran

1 cup Wheaties®

1 cup Cheerios®

1 cup Quaker Oat Squares® 

8

3

3

4       

1 small bran muffin

3 cups popcorn

½ cup cooked whole-wheat pasta 

3

4

3       

18 reduced-fat Wheat Thins®

4 whole-wheat Melba Toast®

1 large whole-wheat pita bread 

2

2

4       

1 small banana

1 medium fresh peach

2 fresh plums

5 dried plums

½ cup canned peaches or pears 

1 medium fresh pear

3

2

2

3

2

4       

1 medium apple with skin 

½ small mango

1 cup fresh strawberries

3 fresh apricots

¼ cup dried apricots

¼ cup raisins

4

2

3

3

2

2       

½ cup cooked broccoli

½ cup corn

1 carrot

1 medium baked potato with skin 

2

2

2

4.5      

½ cup Brussels sprouts 

½ cup green peas

1 medium sweet potato

½ cup cooked spinach

2

4

3.5      

2

½ cup baked beans 

½ cup butter beans

½ cup kidney beans

7

4

7       

½ cup lentils

½ cup navy beans

½ cup white beans 

4

6

6