Eat a variety of foods in each food group and adjust serving sizes appropriately to reach and maintain desirable
Milk yogurt and Cheese Servings
2 (adult)
3 (children)
Elements
Calcium
Riboflavin
Protein
Potassium
Zinc
Sources
1 cup milk
1½ oz cheese
2 oz processed cheese
1 cup yogurt
2 cups cottage cheese
1 cup custard/pudding
1½ cups ice cream
| Meat, poultry, fish, dry beans, eggs, and nuts |
| Servings | Elements | Sources |
2-3 | Protein
Niacin
Iron
Vitamin B-6
Zinc
Thiamin
Vitamin B-12† | 2-3 oz cooked meat, poultry, fish
1½ cups cooked dry beans
4 Tbsp peanut butter
2 eggs
½-1 cup nuts |
| Fruits |
| Servings | Elements | Sources |
2-4 | Vitamin C
Fiber | ¼ cup dried fruit
½ cup cooked fruit
¾ cup juice
1 whole piece of fruit
1 melon wedge |
| Vegetables |
| Servings | Elements | Sources |
3-5 | Vitamin A
Vitamin C Folate
Magnesium
Fiber
| ½ cup raw or cooked vegetables
1 cup raw leafy vegetables
|
| Bread, cereals, rice, and pasta |
| Servings | Elements | Sources |
6-11 | Starch
Thiamin
Riboflavin§
Iron
Niacin
Folate
Magnesium
Fiber
Zinc
| 1 slice of bread
1 oz ready-to-eat cereal
½-¾ cup cooked cereal, rice, or pasta |
| Fats, oils, and sweets consumed |
| Foods from this group should not replace any from the other groups. Amounts should be determined by individual energy needs. |
