I've been confused about these for awhile so i figure other people must be as well.
Here's what i've found:
Bread, Cereal, Rice, and Pasta
• 1 slice of bread
• 1/2 cup of cooked cereal, rice, or pasta
• 1 ounce of ready-to-eat cereal
Vegetables
• 1/2 cup cooked or chopped raw vegetables
• 3/4 cup vegetable juice
• 1 cup of raw leafy vegetables
Fruits
• 1 apple, banana, or orange
• 3/4 cup of fruit juice
• 1/2 cup of chopped, cooked, or canned fruit
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
• 2 to 3 ounces of cooked lean meat, poultry or fish
• 1/2 cup of cooked dry beans
• 1 egg
• 2 tablespoons of peanut butter
Milk, Yogurt, and Cheese
• 1 cup milk
• 1 1/2 to 2 ounces of cheese
• 1 cup yogurt
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