Food Group	Daily Servings	Serving Sizes	Examples/Notes	Significance
Grains & grain products	7-8	1 slice bread 1 C dry cereal 1/2 C cooked rice, pasta, or cereal	Whole wheat bread, English muffins, pita bread, bagel, cereals, oatmeal, crackers, pretzels, popcorn	Major sources of energy and fiber
Vegetables	4-5	1 C raw leafy vegetable 1/2 C cooked vegetable 6 oz. vegetable juice	Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip, greens, collards, kale, spinach, artichokes, green beans, lima beans	Rich sources of potassium, magnesium and fiber
Fruits	4-5	6 oz. fruit juice 1 medium fruit 1/4 C dried fruit 1/2 C fresh, frozen or canned fruit	Apricots, bananas, dates, oranges, orange juice, grapefruit juice, mangoes, melons, peaches, pineapples	Important sources of potassium, magnesium and fiber
Low-fat/fat-free dairy	2-3	8 oz. milk 1 C yogurt 1 1/2 oz. cheese	Fat-free (skim) or low-fat (1%) milk, fat-free or low-fat buttermilk, fat-free or low-fat regular frozen yogurt, low-fat and fat-free cheese	Major sources of calcium and protein
Meats, poultry, fish	2 or less	3 oz. cooked meats, poultry or fish	Select only lean; trim away visible fats; broil, roast or boil instead of frying. Remove skin from poultry.	Rish sources of protein and magnesium
Nuts, seeds, dry beans	4-5 per week	1/3 C or 1 1/2 oz. nuts 2 T or 1/2 oz. seeds 1/2 C cooked dry beans	Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, navy beans	Rich sources of energy, magnesium, potassium, protein and fiber
Fats & Oils**	2-3	1 t. soft margarine 1 T low-fat mayonnaise 2 T light salad dressing 1 t. vegetable oil	Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (olive, canola, safflower, or corn)	Besides fats added to foods, remember to choose foods that contain less fat
Sweets	5 per week	1 T sugar 1 T jelly or jam 1/2 oz. jelly beans 8 oz. lemonade	Maple syrup, sugar, jelly, jam, fruit flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices	Sweets should be low in fat