Food groups and servings per day
A range of servings is given to ensure you get the foods you need for good health.
Vegetables (3-5 servings)
- Choose fresh or frozen vegetables without added sauces, fats, or salt.
- Choose more dark green and deep yellow vegetables, such as spinach, broccoli, romaine, carrots, chillies, and pepers.
A serving can be:
- 1 cup raw vegetables
- 1/2 cup cooked vegetables
- 1/2 cup tomato or vegetable juice
Milk (2-3 servings)
- Choose low-fat or nonfat milk or yogurt.
- Yogurt has natural sugar in it. It can also have added sugar or artificial sweeteners. Yogurt with artificial sweeteners has fewer calories than yogurt with added sugar.
A serving can be:
Meat and Others (2-3 servings)
- Choose fish and poultry more often. Remove the skin from chicken and turkey
- Select lean cuts of beef, veal, pork or wild game.
- Trim all visable fat from meat.
- Bake, roast, broil, grill, or boil instead of frying or adding fat.
A serving can be:
- 2 to 3 oz. cooked lean meat, poultry, or fish
- 1/2 to 3/4 cup tuna or cottage cheese
- 2 to 3 oz. cheese
- 1 egg*
- 2 Tbsp. peanut butter*
- 4 oz. tofu*
* equivalent to 1 oz. of meat
Fats, Sweets, and Alcohol
Fats
- Fat less fat.
- Eat less saturated fat. It is found in meat and animal products such as hamburger, cheese, bacon, and butter.
- Saturated fat is usually solin at room temperature.
A serving can be:
- 1/8 avocado
- 1 Tbsp. cream cheese or salad dressing
- 1 tsp. butter, margarine, oil, or mayonnise
- 10 peanuts
Sweets
- Choose sweets less often because they are high in fat and sugar.
- When you do eat sweets, make them part of your healthy diet. Don't eat them as extras.
A serving can be:
- 1/2 cup ice cream
- 1 small cupcake or muffin
- 2 small cookies
Alcohol
- If you choose to drink alcohol, limit the amount and have it with a meal. Check with your health professional about a safe amount for you.
Fruits (2-4 servings)
- Choose whole fruits more often than juices. They have more fiber.
- Choose fruits and fruit juices without added sweeteners or syrups.
- Choose citrus fruit such as oranges, grapefruit, or tangerines.
A serving can be:
- 1 small fresh fruit
- 1/2 cup canned fruit
- 1/4 cup dried fruit
- 1/2 cup fruit juice
Grains, Beans, and Starchy Vegetables (6 or more servings)
- Choose whole-grain foods such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or bulgar. They're nutritious and high in fiber.
- Choose beans as a good source of fiber.
- Use whole-wheat or other whole-grain flours in cooking and baking.
- Eat more low-fat beads such as bagels, tortillas, English muffins, and pita bread.
- For snacks, try pretzels or low-fat crackers.
A serving can be:
- 1 slice bread
- 1/2 small bagel, English muffin, or pita bread
- 1/2 hamburger or hot dog bun
- 1 6-inch tortilla
- 4 to 6 crackers
- 1/2 cup cooked cereal, pasta, or bulgur
- 1/3 cup cooked rice
- 3/4 cup dry cereal
- 1/2 cup cooked beans, lentils, peas, or corn
- 1 small potato
- 1 cup winter squash
- 1/2 cup sweet potato or yam
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