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:

• 1 cup milk
• 1 cup yogurt

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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