THE FUNDAMENTALS OF A HEALTHY DIET
USE SPARINGLY
Oils,Fats & Sweets
2-3 SERVINGS
Milk,Yogurt, & Cheese
Meat, Poultry,Fish, Dry Beans, Eggs, & Nuts
3-5 SERVINGS
Vegetables
Fruits
6-11 SERVINGS
Bread, Cereal, Rice, & Pasta
SERVING SIZES
Bread,cereal, rice & pasta
1 slice of bread
1 oz. ready-to-eat cereal
1/2 cup cooked cereal, rice or pasta
Fruit
1 med banana, apple or orange
1/2 cup chopped, cooked or canned fruit
3/4 cup of fruit juice
Vegetable
1 cup raw leafy vegetables
1/2 cup other vegetables, cooked or raw
3/4 cup vegetable juice
Milk, yogurt, & cheese
1 cup of milk or yogurt
1 1/2 oz. of natural cheese
2 ozs. of processed cheese
Meat, poultry, fish, dry beans, eggs, & nuts
2-3 ozs. of cooked lean meat, poultry, or fish 1 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons peanut butter count as 1 oz. of lean meat.
