Food group |
Suggested daily servings |
Suggested serving sizes |
Vegetables
Dark-green leafy
Deep-yellow
Dry beans and peas
Starchy vegetables
Other vegetables |
3-5 servings
Include all types regularly. Serve dark-green leafy and deep-yellow vegetables often. Serve cooked dry beans and peas several times a week |
- 1/4 cup of cooked vegetables
- 1/4 cup of chopped raw vegetables
- 1/2 cup of leafy raw vegetables such as lettuce or spinach
|
Fruits
Include citrus fruits or their juices regularly. |
2-4 servings |
- 1/2 whole fruit such as an apple, banana or orange; or a melon wedge
- 1/2 cup of juice
- 1/4 cup cooked or canned fruit
- 1/4 cup of raisins
|
Breads, cereals, rice and pasta |
6-11 servings
Include several servings of whole grain products daily. |
- 1/2 slice of bread
- 1/2 roll, biscuit or muffin
- 4 crackers, saltines
- 1/4 cup cooked cereal, rice or pasta
- 1/3 of a cup ready-to-eat dry cereal
- 1/4 of a cup for hot cooked cereal
|
Milk, yogurt and cheese |
4 servings |
- 1/2 cup of milk or yogurt
- 3/4 ounce of natural cheese
- 1 ounce of processed cheese
|
Dry beans and peas and nuts |
3-5 servings |
- 1/2 cup cooked beans or peas
- 2 tablespoons peanut butter
|
