How many servings do you need each day

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How many servings do you need each day?
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What Counts as a Serving?
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Bread, Cereal, Rice and Pasta Group

• 1 slice of bread
• About 1 cup of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice, or pasta

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Vegetable Group

• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables cooked or raw
• 3/4 cup of vegetable juice

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Fruit Group

• 1 medium apple, banana, orange, pear
• 1/2 cup of chopped, cooked, or canned fruit
• 3/4 cup of fruit juice

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Milk, Yogurt and Cheese Group

• 1 cup of milk or yogurt
• 1 1/2 ounces of natural cheese (such as Cheddar)
• 2 ounces of processed cheese (such as American)

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Meat, Poultry, Fish, Dry Beans, Eggs and
Nuts Group

• 2-3 ounces of cooked lean meat, poultry, or fish
• 1/2 cup of cooked dry beans or 1/2 cup of tofu
  counts as 1 ounce of lean meat
• 2 1/2-ounce soy burger or 1 egg counts as 1 ounce
  of lean meat
• 2 tablespoons of peanut butter or 1/3 cup of nuts
  counts as 1 ounce of meat

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Use plant foods as the foundation of your meals

• Grains, Fruits and Vegetables
• Eating a variety of grains (especially whole
  grain foods) fruits and vegetables in the basis
  of healthy eating.
• Moderate amount of low-fat foods from the milk
  group and the meat and beans group.
• Go easy on food high in fat or sugars

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Keep an eye on servings

• If you dont need many calories (if your inactive
  for example) aim for the lower number of servings
• Notice that some of the serving sizes are smaller
  than what you might usually eat or see on food
  labels.
• For example, many people eat 2 slices of bread
  in a meal, which is 2 servings.

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Check the food label before you buy

• Front label often tells you if nutrients are
  added iodized salt enriched pasta
• The ingredients list tells you whats in the
  food, the ingredients are listed in descending
  order by weight

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Other Tips

• Also notice that many of the meals and snacks you
  eat contain items from several food groups.
• Choose a variety of foods for good nutrition.

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There are many healthful eating patterns

• Different people like different foods and like to
  prepare the same foods in different ways.
• Use the food guide pyramid as a starting point.
• If you usually avoid all foods from one or two of
  the food groups, be sure to
  get enough nutrients from all
  the other food groups.