For one cup: 1 4-oz. yogurt cup 1/4 cup cereal (we used Post Alpha Bits) dried cranberries or raisins berries (we used frozen blueberries) Put half the yogurt in the bottom of a cup. Layer in half ...

1 cup yogurt, 1½ oz cheese Lean meats, poultry and fish <6 oz/day <5 oz/day Nuts, seeds and legumes 4–5 servings/week Counted in vegetable servings ⅓ cup (1½ oz), 2 tbsp peanut butter ...