Food Groups to choose from: | ||
Grain Group: | 3 whole grain servings per day, for a total of 5 servings
High in carbohydrates, vitamins, iron and fiber |
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Fruit Group: | 2-4 servings per day
High in carbohydrates, Vitamin C, Vitamin A |
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Vegetable Group: | 3-5 servings per day
High in vitamins and minerals |
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Dairy Group: | 4 servings per day (1300 mg calcium per day)
High in calcium, protein, riboflavin, Vitamin D and minerals |
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Protein Group: | 2-3 servings per day
High in protein, iron, B Vitamins, zinc, other vitamins and minerals |
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Serving Sizes: | ||
1 serving grain equals: | 1 slice bread, ½ cup cooked pasta, rice or cereal, 1 tortilla, ¼ or ½ bagel | |
1 serving fruit equals: | 1 piece (tennis ball size), ½ cup raw or canned, ¾ cup fruit juice | |
1 serving vegetable equals: | ½ cup cooked, 1 cup leafy raw, ½ cup non-leafy raw | |
1 serving dairy equals: | 1 cup milk, 1 cup yogurt, 1 oz. cheese | |
1 serving protein equals: | 2-3 oz. meat, poultry or fish, 2 eggs, 1 cup cooked beans, 4 Tbsp. peanut butter, ⅔ cup nuts |