| Food
Group |
Daily
Servings |
Serving
Size |
Choices |
| Grains, whole grain products |
7 to 8 |
1 slice bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta, or
cereal |
bagel, cereals, crackers, English muffin, grits, oatmeal, pita bread,
popcorn, unsalted pretzels, whole wheat bread |
| Vegetables |
4 to 5 |
1 cup raw leafy vegetable, 1/2 cup cooked vegetable,
6 oz. vegetable
juice
|
artichokes, broccoli, carrots, collards, green beans, green peas, kale,
lima beans, potatoes, spinach, squash, sweet potatoes , tomatoes, turnip
greens, |
| Fruit |
4 to 5 |
6 oz. fruit juice, 1 medium fruit, 1/4 cup dried fruit, 1/2 cup
fresh, frozen, or canned fruit |
apricots, bananas, dates, grapefruit (& juice), grapes, melons, oranges
(& juice), peaches, pineapples, prunes, raisins, strawberries |
| Low-fat or fat-free dairy |
2 to 3 |
8 oz. milk, 1 cup yogurt, 1 1/2 oz. cheese
|
fat-free (skim) or low-fat (1%) milk, fat-free or low-fat buttermilk,
fat-free or low-fat regular or frozen yogurt, low-fat and fat-free cheese |
| Meats, poultry and fish |
2 or less |
3 oz. cooked meats, poultry, or fish |
lean meats and trim away visible fat, broil, roast, or boil, avoid fried
food; remove skin from poultry after cooking |
| Nuts, seeds, and dry beans |
4 to 5 per week |
1/3 cup or 1 1/2 oz. nuts, 2 Tbsp. or 1/2 oz. seeds, 1/2 cup cooked
dry beans
|
almonds, hazelnuts, kidney beans, lentils, mixed nuts, peanuts, peas, sunflower
seeds, walnuts (choose unsalted) |
| Fats and oils |
2 to 3 |
1 tsp. soft margarine, 1 Tbsp. low-fat mayonnaise, 2 Tbsp. light
salad dressing, 1 tsp. vegetable oil
|
soft margarine, low-fat mayonnaise, light salad dressing, vegetable
oils like olive, corn, canola, safflower |
| Sweets |
No more than 5 per
week |
1 Tbsp. sugar, 1 Tbsp. jelly or jam, 1/2 oz. jelly beans, 8 oz.
lemonade |
fruit punch, fruit-flavored gelatin, hard candy, ices, jam, jelly, jelly
beans, maple syrup, sorbet, sugar |
