Fruits
1-2 ½ cups daily
or 2-5 servings
1 serving is:
- 1 medium fruit
- ½ cup fresh, frozen, or canned fruit
- ½ cup fruit juice
- ¼ cup dried fruit
Vegetables
1-4 cups daily
or 4 -5 servings
1 serving is:
- 1 cup raw leafy vegetable
- ½ cup cut-up raw or cooked vegetable
- ½ cup vegetable juice
Whole Grains & Legumes
1 serving is:
- 1 slice bread
- 1 cup dry fortified cereal
- ½ cup cooked rice, pasta, cereal
- ½ cup cooked dry beans
- ½ baked potato
- ½ medium pita
- 5 whole wheat crackers
Non-Fat or Low-Fat Dairy
3 cups daily
or 3 servings
1 serving is:
- 1 cup reduced-fat/fat-free milk, yogurt
- 1 cup soy milk or soy yogurt
- 1 ½ ounce of low-fat/ fat-free cheese
Lean Meats, Seafood, & Soy Products
1 serving is:
- 1 ounce of cooked lean meats, poultry or fish
- ¼ cup cooked tofu
- 1 egg or egg substitute
Mono-& Poly-Unsaturated Fats
Good Fats from vegetable oils, nuts, and seeds
1 serving is:
- 1 tsp vegetable oil
- 1 tsp soft margarine
- 1 Tbsp regular salad dressing or 2 Tbsp
reduced-fat salad dressing
- 1 Tbsp low-fat mayo
- 2 Tbsp or 1 ounce avocado
- 8 large black or 10 large green olives
- 1 Tbsp peanut butter
- ½ ounce nuts or seeds
- 1 ½ Tbsp reduced-fat cream cheese
- 1 Tbsp pesto sauce
