1 slice bread -1 oz dry cereal -½ c. cooked rice, pasta, cereal -½ bun, bagel
Choose whole grains rather than refined grains, such as brown rice, whole wheat bread or pasta, and oats
Vegetables
3-4
4-5
½ c. cooked vegetable -½ c. cut-up raw vegetable -1 c. raw leafy vegetable -¾ c. vegetable juice
Choose fresh, frozen, or reduced sodium canned vegetables. - Add vegetables to stir-fry, soups, stews, and casseroles. -Snack on veggies and dip.
Fruits
4
4-5
½ c. fresh, frozen, canned fruit -1 medium piece of fruit -¼ c. dried fruit -¾ c. fruit juice
Have a glass of juice for breakfast and a piece of fruit at lunch. -Add fruit to cereal, salads, yogurt, pudding, and cake. -Snack on fresh fruit and dip.
Low fat & fat free dairy products
2-3
2-3
1 c. low fat/fat free milk, yogurt -1½ oz. low fat natural cheese -1 oz. low fat processed cheese
Top your soups, casseroles and salads with grated cheese. -Enjoy a fruit yogurt smoothie. -Have a slice of cheese on a sandwich.
Meats, poultry,
and fish
6 oz.
or less
6 oz.
or less
1 ounce cooked, lean meats, poultry, fish -1 egg
Trim away skin and fat before cooking. -Use low fat cooking methods, such as broil, grill, roast, and poach.
Nuts, seeds, and dry beans
3/week
4-5/ week
1½ ounces of nuts -½ ounce of seeds -½ c. cooked dry beans
Peanuts, nuts and seeds are high in fat, but it is a healthy type of fat. Add small amounts to your stir-fry, salad, trail mix, and oatmeal. -Soybean products such as tofu and tempeh are great meat alternatives.
Is the most important meal starting to look like the "most boring," or the meal you don't have time to make a healthy breakfast option? Try these quick breakfast ideas.
Quick and Healthy Breakfast Ideas
