Bread, Cereal, Rice and Pasta Group :
Bread, Cereal, Rice and Pasta Group 6-11 Servings daily
Serving size
1 slice bread
½ bagel
½ cup cooked pasta or rice
¾ -1 cup cereal
Nutrients
Carbohydrates
Fiber
Vitamins
Vegetable Group :
Vegetable Group 3-5 servings daily
Serving size
1 cup leafy vegetables
½ cup cooked/raw vegetables
½ cup vegetable juice
Nutrients
Vitamins
Fiber
Carbohydrates
Fruit Group :
Fruit Group 2- 4 Servings Daily
Serving Size
1 small piece of fruit
½ cup of fruit juice
½ cup chopped fruit
Nutrients
Vitamins
Fiber
Carbohydrates
Milk, Yogurt and Cheese :
Milk, Yogurt and Cheese 2-3 servings daily
Serving size
1 cup milk
1 cup yogurt/cottage cheese
1 ounce cheese
Nutrients
Calcium
Vitamin D
Protein
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts :
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts 2-3Servings Daily
Serving Size
2 – 3 ounces meat (deck of cards)
2 tbsp. peanut butter
½ cup cooked beans
1 egg
Nutrients
Protein
Iron
‘Good’ fat
Fat :
Fat Must be used sparingly!
Not necessary to add to food
Already present naturally in some foods