| Food
Group |
Servings |
Serving
Size/Types |
| Breads, cereal, rice, and pasta |
6–11 |
1 slice of bread
3 to 4 crackers
½ English muffin or
bagel
½ cup cooked cereal
1 cup ready-to-eat cereal
½ cup cooked pasta,
rice, or other grain |
| Fruits |
2–4 |
1 medium item (apple, orange, banana) |
| 1 cup fresh berries |
| ½ cup canned fruit |
| Vegetables |
3–5 |
½ cup cooked |
| 1 cup raw leafy greens |
| Protein foods: meat, poultry, fish, dry beans, eggs,
and nuts |
3–4 |
2–3 oz cooked meat, poultry, fish |
| ½ cup cooked dry beans |
| 1/3 cup nuts or 2 Tbsp peanut butter |
| Milk and dairy products |
3–4 |
1 cup skim or low-fat milk 8 oz yogurt |
| 1½ oz cheese |
| Fats and sweets |
Use sparingly |
Limit fats and sweets |
| Alcohol |
Avoid |
Avoid all alcoholic beverages |
|
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