Balanced Diet

WHAT YOU SHOULD KNOW

WHAT YOU SHOULD DO

BREAD, CEREAL, and GRAIN Group (6 to 11 Servings a Day):

• 1 slice bread
• 1 or 2 hot dog or hamburger buns
• 1 or 2 cups cooked rice or pasta
• 3-inch potato
• 3 or 4 cups (6 ounces) dry cereal
• 1 or 2 cups cooked cereal
• 1 small biscuit, muffin, or roll

VEGETABLE Group (3 to 5 Servings a Day):

• 1 or 2 cups cooked or 1 cup raw
• At least 1 dark green, yellow, or orange vegetable each day

FRUIT Group (2 to 4 Servings a Day):

• 1 medium size apple, peach, orange, pear
• 1 cup berries or melon cubes
• 1 small banana
• 3 or 4 cups (6 ounces) fruit juice
• Eat or drink a food or juice high in vitamin C each day (orange, grapefruit, strawberries)

DAIRY Group (2 to 3 Servings a Day):

• l cup (8 ounces) milk, or yogurt
• 1 to 2 ounces cheese (size of 1 or 2 decks of cards)
• 1 or 2 cups (4 ounces) cottage cheese

MEAT Group---Poultry, Fish, Meat, Dried Beans, Eggs, Nuts (2 to 3

• 2 to 3 ounces cooked meats, fish, or poultry (size of deck of cards)
• 1 or 2 cups cooked dried beans
• 1 large egg is a serving. Limit eggs to 4 a week
• 2 tablespoons nuts or peanut butter

FATS, OILS, and SWEETS (0 to 3 Servings a Day):

• 1 teaspoon oil, margarine, or salad dressing, or 1 avocado
• 1 or 2 cups (4 ounces) dessert, 2 to 3 times a week

Return to top