| Grains |
Servings: 6 to 8 a day
A serving is:
|
Whole grains and any high-fiber grains |
| Vegetables |
Servings: 4 to 5 a day
A serving is:
-
1 cup raw
leafy vegetable
-
Half a cup
cut-up raw or cooked vegetable
-
Half a cup
vegetable juice
|
Fresh or frozen vegetables cooked without added
salt or fat
|
| Fruits |
Servings: 4 to 5 a
day
A serving is:
-
1 medium
fruit
-
One-quarter
cup dried fruit
-
Half a cup
fresh, frozen, or canned fruit
-
Half a cup of
100% fruit juices
|
A variety of fresh fruits of different colors. Whole fruits are a better
choice than fruit juices.
|
| Low-fat or fat-free dairy |
Servings: 2 to 3 a
day
A serving is:
|
Skim or 1% milk, low-fat or fat-free yogurt or buttermilk, and low-fat
cheeses
|
| Lean meats, poultry, fish |
Servings: 6 or fewer a day
A serving is:
|
Lean poultry and fish. Trim away visible fat. Broil, grill, roast, or
boil instead of frying. Remove skin from poultry before eating. Limit how
much red meat you eat.
|
| Nuts, seeds, beans |
Servings: 4 to 5
a week
A
serving is:
-
One-third cup
nuts (1.5 ounces)
-
2 tablespoons
nut butter or seeds
-
Half a cup
cooked dry beans or legumes
|
Dry roasted nuts with no salt added, lentils, kidney beans, garbanzo
beans, and whole pinto beans
|
| Fats and oils |
Servings: 2 to 3
a day
A
serving is:
|
Nut and vegetable oils (nontropical vegetable oils), such as olive and
canola oil
|
| Sweets |
Servings: 5 a
week or fewer
A serving is:
-
1 tablespoon
sugar, maple syrup, or honey
-
1 tablespoon
jam or jelly
-
1 half-ounce
jelly beans (about 15)
-
1 cup
lemonade
|
Dried fruit can be a satisfying sweet. Choose low-fat sweets. And watch
your serving sizes!
|