You need them for the vitamins, minerals, carbohydrates, and protein they provide. Pick the lowest fat choices from the food groups. No specific serving size is given for the fats, oils, and sweets group because the message is: use sparingly.
Milk, Yogurt, and Cheese
* 1 cup of milk or yogurt
* 1 1/2 ounces of natural cheese
* 2 ounces of processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
* 2-3 ounces of cooked lean meat, poultry, or fish
* 1/2 cup of cooked dry beans
* 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat
Vegetable
* 1 cup of raw leafy vegetables
* 1/2 cup of other vegetables, cooked or chopped raw
* 3/4 cup of vegetable juice
Fruit
* 1 medium apple, banana, orange
* 1/2 cup of chopped, cooked, or canned fruit
* 3/4 cup of fruit juice
Bread, Cereal, Rice, and Pasta
* 1 slice of bread
* 1 ounce of ready-to-eat cereal
* 1/2 cup of cooked cereal, rice, or pasta
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