1. Canada’s Food Guide

2. 7/8 Fruits and Vegetables ½ cup of fresh, frozen or canned veggies or fruits ½ cup (125mL) fruit juice

3. 3-4 Milk Products 1 cup (250mL) milk ¾ cup (175mL) yogurt 50g of cheese

4. 6/7 Grain products 1 slice (35g) of bread 1/2 bagel ½ cup cooked rice ¾ cup cereal ½ cup cooked pasta

5. 2/3 Meat and Alternatives 75g cooked meat 2 eggs 2 Tbsp peanut butter ¼ cup seeds or nuts ¾ cup cooked beans

6. http://www.annecollins.com/weig ht-control/food-portion-sizes.htmhttp://www.annecollins.com/weig ht-control/food-portion-sizes.htm.

7. Serving sizes Woman's fist or baseball -serving of vegetables or fruit is about the size of your fist Rounded handful - about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta - this is a good measure for a snack serving, such as chips or pretzels

8. Deck of cards - a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) - for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop Golf ball or large egg - one quarter cup of dried fruit or nuts Tennis ball - about one half cup of ice cream Computer mouse - about the size of a small baked potato Compact disc - about the size of one serving of pancake or small waffle

9. Thumb tip - about one teaspoon of peanut butter Six dice - a serving of cheese Check book - a serving of fish (approximately 3 oz.)

10. http://www.healthchecksystems.co m/label.htmhttp://www.healthchecksystems.co m/label.htm.